Thursday, March 14, 2019

Warm-up: WOD: 1 rd
 
  • 5 Air Squat
  • 5 Step-up
  • 10 DU or 30 SU
  • 5 DL
 
MetCon:
5xE4MOM – AMRAP
RX
rds. 1, 3 & 5 Air Squat
rds. 2 & 4 Step-up 20/16
 
  • 15/10 cal Bike (24/18 Row)
  • 10 Hang Clean 115/78

Fitness/Recovery
 
  • 20 Air Squat
  • 10/7 cal. Bike
  • 5 Clean 75/53

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @ 75% EMOM
  • Speed Pull Sumo DL 10×2 @ 75% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75ea.