RUN/ ROW 400M

*MOBILITY*
- ANKLKES
- HIPS
- QUADS
- GLUTES
- PIDGEON STRETCH
-
1 x 1 1RM FRONT SQUAT

Score Type:: Total Weight

SPEND 20 MIN ESTABLISHING A 1RM TO WORK OFF OF FOR 8 WEEKS

WARM UP GOOD
50% FOR 5 REPS
75-85% FOR 3 REPS
90% FOR 2 REPS
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1/11/2019 - WOD

Score Type:: Rounds and Reps

18 MIN ASCENDING LADDER

2 HANG POWER CLEANS (95/65)
2 WALLBALLS
100M RUN
4 HANG POWER CLEANS
4 WALLBALLS
100M RUN
6 HANG POWER CLEANS
6 WALLBALLS
100M RUN

*CONTINUE THE LADDER IN INCREMENTS OF 2 UNTIL 18 MIN IS UP*
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Comments

Jesse Brown

Jesse Brown 1 week, 2 days ago / Reply

1/11/2019 - WOD: 8 + 22

Jesse Brown

Jesse Brown 1 week, 2 days ago / Reply

1RM FRONT SQUAT: 245 lbs

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