0419:

6 am shootout!
6 am shootout!

 

 

 

 

 

 

 

WU: Bergener warm up: 1 pvc, 3 bb

Strength: B. SQUAT 5×65 5×70 5+x75

WOD: 15 min. start weight is determined by each individual. Grow your bar after each successful lift by 5,10 or 20 lb increments. Climb rope after each successful lift. Post load of heaviest lift.

  • 1 C&J

  • 1 rope ascent

 

0418:

Matt G. All of us a 2120 are wishing you a speedy recovery and comfortable trip back to the states on Tuesday.
Matt G. All of us a 2120 are wishing you a speedy recovery and comfortable trip back to the states on Tuesday.

WU: 20 sec plank hold, 5 sec frog stand, 5 hollow rocks, 6 squat therapy, 5 tuck jumps X6

Strength: PRESS 5×65 5×70 5+75

WOD: 13 min amrap

  • 5 ring dips

  • 10 atomic situps

  • 15 box jumps 24/18

 

 

0417:

WU: 5 bb f.squats, 5 bb push press, 5 bb b.squat and 2 pull ups  x4

Strength: DL 5@65% 5@70% 5+75%

WOD: For time:

  • 12 thrusters 95/65

  • 6 CTB pull ups

  • 10 thrusters

  • 8 CTB pull ups

  • 8 thrusters

  • 10 CTB pull ups

  • 6 thrusters

  • 12 CTB pull ups

  • 2 min rest then run 800m