Strength: Deadlift: 3 sets 3/fail @ 65% Front squats: 2 sets 3/fail @ 65% WOD: 5 Rounds Dynamic push-ups x 5 Supine ring pull-ups (feet elevated) x 10 ab wheel: 3 x 10 *Extra: 3 sets of...
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Snatch complex Hang power snatch: work up to a quality triple, then 3 x 3 @ 90% of triple WOD: 25-20-15-10-5 KB swings w/200m run between rounds...
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Strength: Back squats: 3 sets 3/fail @ 65% WOD: 12min AMRAP Shin hops x 3 Lateral plyo skiers x 10 (1L+1R=1 rep) Split squats x 10 each leg Rest 3 minutes 5 x 40 yards prowler sprints...
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"Beat the clock" KB Ladder Challenge http://forestvance.com/2017/06/beat-the-clock-kettlebell-ladder-challenge/ Have fun!...
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"Max Payne" Find a new max for the following lifts: Squat, Bench and Deadlift Apply new numbers to the next hypertrophy block...
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Box jumps: 4 x 1: Find a new max height Snatch: % work on the board up to a max single Clean and jerk: up to a max single ...
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Bench press: 3 x 1-3 @ 60-65% extra work on board. WOD: "Cindy" 20 min AMRAP 5 pull-ups 10 push-ups 15 squats ...
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Deadlift and Back squats: Block 6 Taper. Nice and light. Getting ready to crush it on Friday! 3 x 1-3 @ 60-65% WOD: "Annie" 50/40/30/20/10 DUs sit-ups...
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