pause squat

Friday 5.22.2015

wodCLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND STRENGTH A. 12 x 2 Back Squat w/ 2 Sec Pause @ 60% B. 3 x 10 Box Jump 30/24 

CONDITIONING Teams of 2

16 min AMRAP: 25 Double Unders Russian KB Swing 53/35 *1 partner works at a time for 1 minute. Do the double unders, & then, spend the rest of the minute accumulating Russian KB swings. Score is KB swing.

Friday 9.19.2014

wodSTRENGTHA. 15 min to find 1RM Front Squat 2 second hold in bottom B. 3 x 10 Sumo Stiff-Leg Deadlift with KB

CONDITIONING 8! Toe 2 Bar 10 Russian KB Swing between T2B sets

8 T2B 10 KB Swing 7 T2b 10 KB Swing 6 T2B….. etc.

Finisher 50 Jumping Squats 50 Back Ext.

COMPETITION 30 Pistols 10 Rope Climbs