Muscle
10-8-6-4-2
8-6-4-2
6-4-2
4-2
2
KB Goblet Squat
KB Shoulder Press

Metcon
Hang squat snatch 3-3-3-3-3-3-3 reps

Pre WOD
-4 X 10 Back Squat (70-75% of 1RM)- 110#

For Time:
-30 Walking Lunge Steps (35# dumbbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
3 minute Plank

• 2:1 Singles in lieu of Double Unders (120, 80, 40). Contiue to build strength.

Pre WOD
Bench press 5 X 4 all sets @ 70-75% (185#)

Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups

• 40# KB

Warm Up
Stretch
400 M. run
3 Min of 20/10 Plank Hold

Strength
Legs & Shoulders

Metcon
For time:
50 wall-ball shots
25 med-ball Abmat sit-ups
200 M. sprint with med ball

50 minutes @ Easy Pace

6 Minutes Any Machine
3-4-5-6-7....WallWalks
20 Medball DeadBug
6 Minutes Any Machine
6 + 6 Pistols Squat on Box / Box Lowers
0:30 Band Assisted L-Sit

6 sets
2 Rope Climbs with legs
12 Beat Swings
https://vimeo.com/175745155

3x2 v1
2x6 v1

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Wall Ball Run 12/9kg
15 Wallballs 9/6
200 Meter Run

Your text here...

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 8-10

A2) Single-Arm Ring Row:
4 x 8-10

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 7 of 8

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20 Minutes or 5 Rounds:
3-6 Strict Pull-Ups
12e Single-Arm Kettlebell Swings
20 Second L-Sit

Use assistance or add weight to the Pull-Ups as appropriate. The Kettelbell Swings should be heavy for 12 reps. Scale the L-Sits to Tucks or Half-Tucks as appropriate, or accumulate 20 seconds in a few sets.

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