Warm-Up | Performance
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1: 5-6 reps
*Sets 2-4: 3-4 reps
*Set 5: Max reps @ 10% less than heaviest set of 3-4 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so.
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
A. 170#x, 190×4,205×4, 215×4 192.5×6
B. rx 24″ box 6+1bbjo
good rip first set at 1:40 but would have blown out. Did wbs as 10/5 and ttb as 6/4 for the rest. might have been able to make 7 rds if my pacing was perfect
A. 75-87% then 78% 6 reps
B. 8 rnds Rx
A. 6×145#/4×165/3×175/2×185/7×155
B. 6+15 @ 15:13
A: 60kg/70kg/85/90
A1: 75kg – 10
B: 3+3 BBJO Rx
A. 140kg mr
B. 10+6 wb
😳
A. 145/165×3/150×10
B. 6+25 Rx, slowed down by the T2Bs