Wednesday

Brief: (0-3:00)

Warm-Up: (3:00-13:00)
4 x Hands-on Box Over (24" or 20")
6 x Squatting SingleRing Row(from bottom of squat with straight arms both hands on one ring, stand and row the ring to the chest)
8 x Alternating Box Step-Up w/Knee Drive
10 x Bottom Leg Lift in Copenhagen Plank


4/10/2019 - Performance A

Score Type:: Not Scored

Practice Rope Climbs for 10-15 Minutes 
Login to submit your score

Login

4/10/2019 - Performance B

Score Type:: Not Scored

EMOM 16
Min1) 20/14 Cal Row
Min2) 15 x Box Jump 24/20
Min3) 10 x T2B
Min4) Rest
Login to submit your score

Login

1 Minute Max Reps per station

3 Rounds
KB Swings
Calorie Row
Russian Twists
Mountain Climbers 
Tabata
Bent Over Rows
Strict Press
(With DB)
Rest 1 Minute

Tabata
Plank
Sit Ups
Rest 1 Minute

Tabata
Jump Rope
Burpees 
4/10/2019 - Oly

Score Type:: Not Scored

Wed - Day 12
~ 3-Position Snatch (hi hang, in front of knees, floor) - Find Max
~ BTN Push Press - 75% x 3, (80 x 2) x 3, 85% x 1
~ Deficit Snatch DL - 90% x 3, 100% x 3, (+100% x 2) x 3
Login to submit your score

Login


Comments

No comments

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.