Front Squat
1 set of 5 @ 50%
1 set of 5 @ 60%
1 set of 8 @65% (Same weight as last time)
-then-
5 sets of 8 reps
All sets at 70% of 1RM
*If you were not here last time Jan.13th all sets at 65% 1RM
8min Partner WOD
P1: Bike for Cals
P2: 1 rd
7 Thrusters (95/65)
7 Burpee Over Bar
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
