friday 9.18.15

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1. coaches choice

2.  Front Squat

Every :90 for 5 rounds

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 rep @ 75%

1 rep @ 80%

2 min rest

Every two minutes, for 10 minutes (5 sets):

Front Squat

85% x 1 rep

85-90% x 1 rep

90+% x 1 rep

90+% x 1 rep

90+% x 1 rep

3.  7 amrap

6 burpee box jump overs (30/24)

8 ring dips

6 thoughts on “friday 9.18.15

  1. KBo

    FS: Built Up to 1×170# then called it quits
    WOD: 8+4 (maybe 5 not sure when clock ran out) @ 5 30″ BJ per round

    Saturday:
    3 45s +10# (w/ ab mat) Strict
    4 45s (w/ab mat) Kipping

    barely snatched bc back killed, worked up to 105# from hang (power)

    HSPU WOD: 5:22 @ 6″ (w/ab mat)

    C+J WOD: from blocks
    140# x 5
    130# x 7
    125# x 9 or 10

    Reply

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