1.) 3 x 10 UB Front Squat, every 2 minutes. Heavier than 140203
UB means no pause on top
2.) WOD
17 minute AMRAP
15 Deadlift 165/125
12 Push-ups
9 Box Jumps (Step ups) 24/20
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock
4.) Tabata Burpee Muscle ups, 8 rounds
Rings must be above highest reach, fingertips by 2 min.
5.) 5 x 5 Back Extensions, rest 90 sec
6.) 3 x 10 perfect GH Raises, rest 90 sec.
Add weight if able to maintain no bounce with bodyweight
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Jamie Kemen
?4-5+5PU, RX weight
Mod PU and step ups. Work out brain. Lost track of rounds. 100# FS 3x10
18
0
Theresa Rosenquist
9 rounds +15/12/3 (#125/step ups v. BJ)
Huge difference between step ups and BJ!! Feel like I cheated. Back to BJ!! FS: #115. MU work post.
3
0
Tom Schmidt
10 + 4 BJ
205 FS
21
1
THANKS for the DL tip Tom!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Should've mentioned it pre-WOD lol ;)
Troy Foley
8+1 BJ
205# FS; extended my career box jump shin mark to 5
19
2