Tuesday 21.03.2017


Scaled) 10 Front Squats, 25 Sit ups, 100 Skips

10 Front Squats, 20 Sit ups, 80 Skips

10 Front Squats, 15 Sit ups, 60 Skips

10 Front Squats, 10 Situps, 40 Skips

10 Front Squats, 5 Sit ups, 20 Skips

Rx) 10 Front Squats 95/65, 50 AbMat Situps, 100 Double Unders

10 Front Squats 95/65, 40 AbMat Sit ups, 80 Double Unders

10 Front Squats 95/65, 30 AbMat Sit ups, 60 Double Unders

10 Front Squats 95/65, 20 AbMat Sit ups, 40 Double Unders

10 Front Squats 95/65, 10 AbMat Sit ups, 20 Double Unders

Comp) 1) Spend 7:00 "Playing" with DB Thrusters

Sets of 5-7 start light and build to 50/35, build some familiarity with the movement

2) Pause Front Squat: EMOM x 9

min 1: 3 at 50%, min 4: 3 at 50%, min 7: 3 at 50%

min 2: 2 at 55%, min 5: 2 at 55%, min 8: 2 at 55%

min 3: 1 at 60%, min 6: 1 at 65%, min 9: 1 at 70%

3) Rx Workout


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