STRENGTH
20 rep squat cycle Week 1/Day 2
use this file for squat numbers : 20 rep spreadsheet
then
max rep deadlift in one attempt using 20 rep squat weight
METCON
12 min amrap
10 front rack lunges (95#/65#)
10 push press (95#/65#)
Nice job Annie! 3rd place at Sweat Fest III over the weekend!
METCON
“Helen”
3 rounds for time
400m run
21 kettlebell swings (55#/35#)
12 pull-ups
ACCESSORY
tabata banded kettlebell swings
hollow rocks x 100
band pull-aparts x 75
band curls x 75
Bring a Friend Day All Classes!
STRENGTH
20 rep squat cycle Week 1/Day 1
use this file to find squat numbers : 20 rep spreadsheet
required reading : http://www.catalystathletics.com/article/69/Before-You-Squat-Physical-and-Mental-Preparation/
METCON
10 min alternating emom
squat clean thrusters (135#/95#)
shuttle runs
Pub Run 1-2pm Poe’s Tavern 2-330pm Philly’s Finest 345-515pm Mellow Mushroom 530-645 Casa Marina 7-late Hoptinger WOD “Fight Gone Bad” 3 rounds 1 min max effort wall-ball (20#/16#)1 min max effort sumo deadlift high-pull (75#/45#)1 min max effort box jump (20″)1 min max effort push press (75#/45#)1 min max effort calorie row 1 min rest *score is total…