Thursday, January 16, 2020

Warm-up: WOD – done as a group – for time
1 rd. + 1 rd.
  • 10 B-O BB Row 75/53
  • 10 Air Squat
  • 10 DU or 30 SU

 

MetCon:
4 x E4MOM + 1 min. reset
Comp.
 
  • 15 Front Rack Lunge 40/25
  • 15 Deadlift 185/123
  • 15/11 cal.

RX

 
  • 15 Front Rack Air Squat 40/25
  • 15 Deadlift 115/73
  • 12/9 cal.

 

Powerlifting:
 
  • Wide Stance Box Squat – 8×3@60% – EMOM
  • Speed Pull Sumo Deadlift – 10×2@60% – EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4×10
  • Band Pull-thru – 75 ea.