November 25, 2013

Competitions are even fun for the spectators.

JOE, DAVE AND RONNIE

–

YOU can accomplish anything.

The question is how much are you willing to do?

How much work?

How much sweat?

How much of yourself are you willing to give?

DEDICATION.  PERSERVERE.  WORK.  ACHIEVE.

–

STRENGTH:

Tempo Front Squat

Five sets x 4-5 reps

Tempo @41×1

(Fitness @70%)

(Performance: add #10/5 from last week’s weight, NO MORE!)

*If needed scale weight down to a weight you can perform tempo properly.

 –

WOD:

AMRAP 10 minutes:

15 Burpee Pull-Ups

15 Box Jumps (24/20) (Perf. 30/24)

 –

Supplemental Performance Traininig:

Max effort:

Wallballs (20/14)

How many can you get before dropping the ball?  One attempt.

 –

EMOM 16

Odd: 8 Chest to Bar (If needed, scale this to a number that you are able to unbroken.)

Even: 8 Alternating Pistols (If possible try without weightlifting shoes to work on our flexiblilty.)