wednesday, Oct 12

Strength:

Every 1 min for 8 mins: Front Squat

2 Front Squats, 70% 1RM

*Every 1 min for 8 mins.

Athlete Instructions

Speed focus every rep.

“The Wedding Singer”

AMRAP 14 mins: Rope Climbs, Thrusters, and Box Jump Overs

Complete as many rounds as possible in 14 mins of:

2 Rope Climbs

6 Thrusters, 135/95 lbs

9 Box Jump Overs, 24/20 in

Athlete Instructions

We are looking at efficiency on the rope and then challenging unbroken sets of thrusters for the 6 reps before moving into steady box jump overs to finish off the round. The goal here would be to stay around 90 secs per round and get 8+ rounds total.

L2: Complete as many rounds as possible in 14 mins of:

1 Rope Climb

6 Thrusters, 95/65 lbs

9 Box Jump Overs, 24/20 in

L1: Complete as many rounds as possible in 14 mins of:

2 Pull-to-Stands

6 Dumbbell Thrusters, 30/20 lbs

9 Alternating Step-ups