Friday 13th April 2018

Warm -Up: 250 m run

With an Empty Barbell:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Back Squat

warm- up to 80 % of 1 RM; then:

5 sets  x 6 reps.

**Competitors: Day 6 – Smolov **

 

***Burpee Challenge – 40/56/80 ***

 

Chipper Friday !

800 m run

30 Wallballs 20/14

20 KBS 55/35

10 G2OH 115/85

400 m run

30 Dead lifts 115/85

20 pull-ups

10 KB snatches 55/35

200 m run

30 Goblet Squats 55/35

20 T2B

10 Hang Power Cleans 115/85

100 m run

30 Russian twists w/ wallball

20 Burpee over bar

10 HSPU

 

ENDURANCE WOD

5 Rounds for Time:

400 m row

25 Calorie on Bike

10 Box Jumps