Back Squat 1RM
Build to a heavy single
Then 3 x 3 @ 85%
Monday Mar 26th, 2018
March 26, 2018 / By j0ssy
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Sunday Mar 25th, 2018
March 25, 2018 / By j0ssy
WOD 1
Use the mastery chart to navigate, work/mobility progressions for the GB single leg squat series
WOD 2
Complete as many rounds as possible in 12 minutes of:
-10-cal. bike
-15 push-ups
-20 single-leg squats, alternating
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Friday Mar 23rd, 2018
March 23, 2018 / By j0ssy
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Men 95 lbs Women 65 lbs
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Thursday Mar 22nd, 2018
March 22, 2018 / By j0ssy
Back squat
5 x 3 -Start at 85%. Go has high as you can with good form.
Then
-GB Hollow back press,
-GB rope climb
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Wednesday Mar 21st, 2018
March 21, 2018 / By j0ssy
4-5 rounds not for time
-5-10 strict pull-ups
-5-10 strict handstand push-ups
-10-15 GHD sit-ups
-10-15 banded good mornings https://www.youtube.com/watch?v=Eaqaj4Zf7mc . GHD Hip extension optional for those scaling up, or if there is GHD space
Then:
10:00 bike or row at consistent pace, 80% effort
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