OPEN FRIDAY NIGHT LIGHTS DATES:
FEB 28TH, MARCH 7TH & MARCH 14TH
4rds NFT
7-10 Strict L-Pull-Ups
10 Barbell Strict Press
Rest as needed
7min AMRAP
3 Wall Walks to nose & toes (8 Push Ups)
9 V-Ups
12 Alt Jumping Lunges
Find a 1 Rep Max Back Squat! 1x5 @ 45-55% 1x4 @60 -70% 1x3 @75-80% 1x2 @ 85% 1-1-1-1... @90% + Spotters mandatory for any sets over 85%
Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...
Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows
Comments