bodyweight

Wednesday 7.15.2015

STRENGTH

1RM Front Squat

CONDITIONING

4 Rounds:
10 Russian KB Swing 53/35
10 Front Rack KB Lunge L
10 Russian KB Swing 53/35
10 Front Rack KB Lunge R

Finisher:
3 x 15 Banded Ab Curls3 x 30 Sit Ups 

COMPETITION

12-9-6 Back Squat Bodyweight HSPU

Friday 7.10.2015

STRENGTH

8 x 3 Front Squat @ 65%

CONDITIONING

30 Bodyweight Deadlifts
30 Steps Reverse Lunge 40/30
200m Run
20 Bodyweight Deadlifts
20 Steps Reverse Lunge 40/30
200m Run
10 Bodyweight Deadlifts
10 Steps Reverse Lunge 40/30

Finisher: 
3 x 12 Hammer Curl

COMPETITION

10 min work up to Seated Box Jump for Height

Monday 10.20.2014

wodSTRENGTHA. 15 min to find 3RM Front Squat B. 50 Steps Walking Lunge

CONDITIONING 3 Rounds: 500m Row 12 Deadlift (bodyweight) 21 Box Jumps  24/20

Finisher 50 Barbell Glute Bridge

COMPETITION 3 Rounds: 10 Burpees 2 Rope Climbs