10/9/15

10/9/15

 

 

MAIN WOD:
1. Conditioning - 20 min Time Cap (start by :15)
3 Rounds:
30 HPC, (III-95/65, II-80/55, I-65/45)
30 Abmat Sit ups
30 Box Jumps, 24/20

Scale: LII-20 reps of each, LI-15 reps of each)

2. Squat (start by :35)
EMOMx10: 1 Back Squat, across

3. Rowing - 10 min Time Cap (start by :50)
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest

LEVEL III:
1. Conditioning (start by :15)
3 Rounds:
30 HPC, 95/65
20 GHDSU
30 Box Jumps, 24/20

2. Snatch: (start by :40)
EMOMx10: 1 Snatch, 85-95%

3. Squat (start by :55)
EMOMx10: 1 Back Squat, across

Posterior Accessory Work for All
3×5 Glute Ham Raises
2×10 Single Leg RDL
1×30 Reverse Hypers or Banded Good mornings
60 Glute Bridges