Tuesday 8/10/19
A. Strength - deadlift
warm up : 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85% 2 @ 90% 1 @ 95% then six sets of 6 reps @ 70% every 2 minutes
B. Wod - 15 minute AMRAP
250/230 m row 15 barbell push press 42.5/30
A. Strength - deadlift
warm up : 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85% 2 @ 90% 1 @ 95% then six sets of 6 reps @ 70% every 2 minutes
B. Wod - 15 minute AMRAP
250/230 m row 15 barbell push press 42.5/30
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca