Back squats: 4 x 5 @ 75-80% , 3 x 5 pause squats @ 75-80% (adjust accordingly)
WOD: 5 Rounds
Power Clean x 3 AHAP
Shin hops x 5
Dynamic step-ups x 10 each...
Bench press: 2 x 6 @ 65%
DB Skullcrushers: 2 x 10 (1/2 weight)
DB upright rows: 2 x 10 (1/2 weight)
WOD: 5 Rounds
1 arm push press x 10 (5 each)
Ring push-ups...
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed...
Back squats: 4-5 x 4 @ 80-85% or 4RM
WOD: Farmers Walk
use 50% of todays squat weight
Starting with 1 rep. With the bar on your back walk 10 yards after each successful...
CG Bench: 4-6 x 6 @ 70-75%
Chin-ups (strict): 3 x 10-12
DB side lateral raises: 3 x 10-12
WOD: 4 Rounds
1 min to complete reps for each movement. Use remaining time as...