12/3-12/4 - Hardbat Holiday Classic -
Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board
WARM UP
10 min AMRAP - get warm!
BUY IN
Med ball situps
4 sets of 20 reps
if too easy, use a kettlebell
Front Squat:
RX:
4 sets x 4 reps
ascending
Comp:
3 sets x 5 reps
1 set x 4 reps
2 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90% set 6: 95%
SKILL
About the WOD
WOD
“Armistice"
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scale as needed
Free:
11 min AMRAP
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats
CASH OUT
Row 750m x 3-4 sets
rest as needed
MOBILITY
Hamstring with strap
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats
CASH OUT
Row 750m x 3-4 sets
rest as needed
MOBILITY
Hamstring with strap
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