May 2, 2017

May 2, 2017

dynamic :

6 minute clock:

3 red line suicide run

10 air squats

10 push ups

10 pass thrus 


Back Squat - 6 min wu + 10 min emom x 2 @221 @ 55-70


notes :
-tempo is 2 secs down 2 secs in bottom 1 sec at  top.
- goal = keep from getting stuck underneath weight


Single Arm Dumbell Press - 3 min wu + 4 sets of 10  every 3 mins.

-each rep must have a 2 sec pause at the top


for time:
4 rounds of :
400 meter run (loop listed x 2)
7 power snatch (115/75)notes :
- 15 minute time cap.
- run loop = outside of garage bay + exterior of lot + run beside fit club garage bays + back to tvcf.
- rx+ = 135/95

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