Warm Up: ROM drills; 2x15 air squats, sit ups, push ups: hip flexor stretch
Stregnth: 10-8-6-5-4-3-1 Front Squat
Conditioning: Pulled right off of main site :)
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
150 pound Deadlift, 5 reps
135 pound Push-press, 8 reps
Post work loads for FS, rounds and partials for the WOD. Have fun, this should be tough.
~Doc
And this is where you post your results...
ReplyDeleteTyler (65/65/85/95/115/135/165) 3RM PR!
ReplyDelete7 rounds +1 press (95# pp, blue band p/u)
Brian (95/145/175/195/235/245x1)
8 rounds + 9 p/u (115#pp)
Gary (45/65/95/115/125/135/145)
8 rounds + 6 p/u (75#pp, blue band)
Dale (115/115/135/155/225/245/265)
11 rounds + 1 p/u (135@pp, blue band)
Anthony (115/115/135/155/165/225/245x1)
10 rounds + 2 pp Rx'd
Karen (45/45/65/75/95/100x1)
10 rounds + 6pp (45# pp, white band, 75# DL)