Back Squats 10-8-6-4-1-1-1 Start at 50% of 1rm, working up to as heavy as possible while keeping good form

Then,

500m Row max effort

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110# - new PR!
02:03 - 500m row

Amrap 30
Minute 1=15 cal row
Minute 2=3 med ball clean 50kg+4 bbjo 60cm+max effort ttb
Minute 3=rest

1 pull up first minute, 2 the second, 3 the third, etc.

Monday 30th July 2018

SQUAT / STEP UP

Back Squat:
1-1-1

Front Squat:
1-1-1

Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.

Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.

Post loads to comments.
Exposure 8 of 8

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4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support

Scale to a :30 Prone Ring Support for those that can’t do a mature hold.

Post work to comments.

5X:
2 minute rounds followed by 2 minute rest:
200M Run
10 Thrusters (95/65)
As many CTB pull ups as you can

3, 3, 0, 0, 0 (got all thrusters on the last three rounds)

Pre-Wod:
1 X 20 Back Squat at #135

WOD: 3 Rounds for Time
- 400 Meter Run
- 21 Pull UP
- 12 HSPU (modified with sitting push press)

21DL
21BOTB
15t2b
15pull ups
9DL
9BOTB
6t2b
6pull ups
3 pc
3 frontsquad

21-15-9

Snatch #135/95
Ring Dips

20 Minute AMRAP

20 DU's(60 SU)
15 Air Squats
10 Burpees(20 Flutters)
5 TTB(On ground)

20 Minute AMRAP

20 DU's(60 SU)
15 Air Squats
10 Burpees
5 TTB