WODs
 | Tue, Apr 2 2019 |  |
| JTS day 5 Hyp2of4 | Skill Development - Bar Muscle Up - Lat drills | PP Abs Day 1 |
JTS day 5 Hyp2of4
(Time)
1. Back Squat- 5x 6 @ 90% of heavy set of 6 from last week
2. Barbell Lunges- 4 x 6 each leg
3. Leg press with 3 seconds down each rep (eccentric)- 4 x 8
4. Db Bicep curls- 4 x 8
5. Triceps push down band or straight bar- 4 x failure
6. Db Hammer curls- 4 x 8
7. Triceps Kickbacks- 4 x 8
8. Speed crunches- 200-230 total
| Sarah | 130x5, 55/65/85/105/125x5 | 65x4, 20x4, 20x4, 15x4 | | Duane | 45,65,95,115,135,165,175x5x3 Rx | 175x5x3,95x4x6ea, 30x4x8, 20-25-15-20, 30x4x8, 20x4x8ea |
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PP Abs Day 1
(Rounds)
3 Rounds each level
Level 1
:20on / :10off
- Hollow Rocks
- Arch Rocks
Rest 1:00 then
6 MIN AMRAP (As Many Reps As Possible)
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
- Hollow Rocks
- Arch Rocks
Rest 1:00 then
6 MIN AMRAP (As Many Reps As Possible)
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Planned: Mon,Jul31,2023 Tue,Feb22,2022 Tue,Aug3,2021 Thu,Apr29,2021 Thu,Apr22,2021 Tue,Apr13,2021 Sat,Apr3,2021 Mon,Jul15,2019 Mon,Apr15,2019 Tue,Apr2,2019 Fri,Mar15,2019 Wed,Feb20,2019
| Sarah | 3, 3+9, 4+6 Rx | | | Duane | 3Rds, 3rds, 4rds Rx | |
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