Tuesday, 10.09.2018

Strength5x3 Front Squat all @80-85% 1RM

5×3 Front Squat all @80-85% 1RM

WOD

E3MO3M for 30 Minutes: Barbell Complex + decreasing bar facing burpees

Complex is: 5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Thrusters + 1 STO

Mins 0-3, 3-6, 6-9, 9-12: 95/65, 10/9/8/7 bar facing burpees

Mins 12-15, 15-18: 115/80, 6/5 bar facing burpees

Mins 18-21, 21-24: 135/95, 4/3 bar facing burpees

Mins 24-27, 27-30: 155/105, 2/1 bar facing burpees

*205 Reps if completed RX

ADV WOD

8 Min AMRAP:

10 DB Thrusters (2×50/35)

10 HSPU

-5 Min Rest-

12 Min AMRAP:

5 Clusters (135/95)

2x20ft Handstand Walk(4 reps) or 4 Wall Walks

*score is total rounds + reps from both AMRAP’s

TEC WOD

35min AMRAP

Blvd Run

10 Pushups

10 V-ups

200m Run (2×100’s)

10 Squats

10 Hollow Rocks

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