Friday May 4, 2018


Dave working on his accessory work

In Teams of 2, AMRAP 20:00 Minutes
50/35 Calorie Row
50 Burpees
30/21 Calorie Assault Bike
50 Kettlebell Swings (53/35)
Post scores to comments

Additional Comp Training
On the Minute for 9:00 Minutes: 1 Tempo Front Squat
5 Seconds Down, 2 Seconds Pause in the Bottom, Aggressively Stand
Set #1 – 1 Rep @ 60% of 1RM FS
Set #2 – 1 Rep @ 60% of 1RM FS
Set #3 – 1 Rep @ 60% of 1RM FS
Set #4 – 1 Rep @ 64% of 1RM FS
Set #5 – 1 Rep @ 64% of 1RM FS
Set #6 – 1 Rep @ 64% of 1RM FS
Set #7 – 1 Rep @ 68% of 1RM FS
Set #8 – 1 Rep @ 68% of 1RM FS
Set #9 – 1 Rep @ 68% of 1RM FS

3 Giant Sets:
20 Dumbbell Box Step Ups (20″)
30 Glute Bridges
40 Banded Good Mornings 
Rest 2:00-3:00 between sets.

Athlete’s choice on the dumbbell box step ups, but we are looking for a loading that allows us to accomplish all 20 reps unbroken. Free to build throughout the three sets.

 

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One thought on “Friday May 4, 2018

  1. Solid little partner WOD- got the opportunity to partner up with Cam… and his rowing pace was a little too spicy!!!! 1900… Really Cam! 😉
    2 Rounds + 50 Cal Row/50 Burpee/30 Cal Bike and 39 KBS.

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