WODs
 | Wed, Jan 6 2016 |  |
| 160106 Summary | Front Squats 4 x 8 | Front Rack Hold EMOM | Open Workout 14.3 | Other Results |
160106 Summary
(Time)
:30 WarmUp
20 DUs... No singles, no attempts
--3 minute shoulder mobility(Band/Ball/Roller work, passthru/kip swings/etc)
--3 minute of Lower Body Mobility (Band/Ball/Roller work, 3rd World Squat, Walking Lunges, Samson Stretch, PVC OHS, etc)
--20 cal row
Strength/Skill
:40
4x8 Front Squat
:55
5 minute EMOM Front Rack Hold
:00
Open WOD 14.3
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Front Squats 4 x 8
(Weight)
Perform 4 sets of 8 Front Squats at 70-80% 1RM
| Duane | 165 Rx | Unbroken | | Sarah | 115 Rx | Unbroken |
|
Front Rack Hold EMOM
(Weight)
10 minute EMOM Front Rack Hold
40 second:20 second (Work:rest ratio)
50%-55% Power Clean Max
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Open Workout 14.3
(Reps)
DeadLift Setup
DeadLift Instruction
DeadLift Demo
DeadLift Warmup
DeadLift Test per Athlete
Then;
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
***you must change your weight as you progress
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