Wednesday 3/23/16

Wednesday 3/23/16

1. Front Squat Drill 

5x5, climbing

Start with bar on a very low rack then drive weight up in a front squat WHILE KEEPING ELBOWS UP. Front squat back down, pause on the rack then drive up again. 5 reps and goal is to focus on not letting the elbows dip AT ALL. Increase weight as long as you are maintaining the goal

2. WOD
For Total Reps with a running clock:
Mins 1 & 2: 200m Run + AMRAP Front Squats, III-135/95, II-115/80, I-95/65
Min 3: Rest
Mins 4 & 5: 20/10 Calorie Row + AMRAP Box Jumps, 24/20
Min 6: Rest
Mins 7 & 8: 200m Run + AMRAP Wall Walks
Mins 9: Rest
Mins 10 & 11: 20/10 Calorie Row + AMRAP Front Squats
Min 12: Rest
Mins 13 & 14: 200m Run + AMRAP Box Jumps
Min 15: Rest
Mins 16 & 17: 20/10 Calorie Row + AMRAP Wall Walks
*take FS from the ground, no rack

**Min 1 & 2 means you have 2 mins to complete that work

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LEVEL III
1. Front Squat Drill

2. WOD
For Total Reps with a running clock:
Mins 1 & 2: 200m Run + AMRAP Front Squats, 185/120
Min 3: Rest
Mins 4 & 5: 30/20 Calorie Row + AMRAP Box Jumps, 30/24
Min 6: Rest
Mins 7 & 8: 200m Run + AMRAP HSPU
Mins 9: Rest
Mins 10 & 11: 30/20 Calorie Row + AMRAP Front Squats
Min 12: Rest
Mins 13 & 14: 200m Run + AMRAP Box jumps
Min 15: Rest
Mins 16 & 17: 30/20 Calorie Row + AMRAP HSPU

*FS from the ground