ANNOUNCEMENTS
Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
WARM UP
Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**
BUY IN
20 minutes to find a max 1RM Back Squat
Suggested reps and %:
3 @ 50-60%
3 @ 60-70%
2 @ 70-80%
2 @ 80-90%
1 @ 90-97%
1 @ 101%
1 @ 101%+
3 @ 50-60%
3 @ 60-70%
2 @ 70-80%
2 @ 80-90%
1 @ 90-97%
1 @ 101%
1 @ 101%+
OR
If you have less then 2 months lifting - find a heavy triple back squat
SKILL
SETS MUST BE UNBROKEN - or you START OVER!
WOD
WOD
4 rounds
20 wall balls
15 ring dips
10 deadlift 185/135
rest 1 min
20 wall balls
15 ring dips
10 deadlift 185/135
rest 1 min
scale with weights and bands so you can go UB
CASH OUT
CASH OUT
N/A
MOBILITY
Everything
RESULTS
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