October 23, 2017

October 23, 2017

dynamic :

6 minute emom of :

4-5 burpees

+

12-15 wall ball


notes :

level 2 scaling - 2-3 burpees + 10-12 wall ball

level 3 scaling - 1-2 burpees + 6-10 wall ball 


In 15 minutes, perform as many Back Squats as possible at 135/95 lbs.

notes :
- 6 minute warmup.
4 sets, 1:30 clocks at :
set 1 - 5 reps at empty barbell
set 2 - 4 reps
set 3 - 3 reps
set 4 - 2 reps
- level 2 scaling - 95/65
- level 3 scaling - 65/45

- cues of the day :
a) weight on heels
b) chest upright


20 minute clock to complete :
2 rounds of :
180 foot farmers carry (53/35)
100 double unders
50 ab mat sit-ups
25 pull-ups

notes :
- rx+ = 70/53 farmers carry, 30 toes to bar, 25 chest to bar pullups.
- level 2 scaling : 35/26, 50 double unders, 40 sit-ups, 20 pull-ups
- level 3 scaling : weight of choice on farmers carry, 200 single unders, 35 sit-ups, 15 banded pullups 

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