11.8.18

Strength 20 min to complete 8-6-4 Power Clean Bench Press Back Squat *if you completed all the reps in the time frame then you should increase your weight on all lifts even if it’s only by 5 lbs. If your weights were too easy then increase enough to make it challenging but also leave a little room to build* Check your previous weights here. Remember to get your weights on the board this week!

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Wod 100 Double Under then 5X 10 Walking Lunges with 35/26 Kettle bell in each hand in the Front Rack 10 Russian Kettle bell Swings 35/26 each arm 10 Push Press 35/26 each arm CC: 20 second plank every time you set down the Kettle bells then 100 Double Under

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike