April 12, 2017

castromademedoit

WEIGH IN FOR RP CHALLENGERS IS THIS COMING SATURDAY FROM 9AM-12PM.

YOGA WILL STILL TAKE PLACE BUT COACH ELLEX WILL HAVE A SPECIAL SOMETHING PLANNED, SO NO NEED TO SKIP IF YOU ARE A REGULAR!

GREATER THAN WILL ALSO BE DOING A TASTING NEXT WEDNESDAY, APRIL 19TH. YOU GOTTA BE THERE TO TEST THIS!

(WOD)

4/12/2017

A1) 2 FRONT SQUATS AT 80%

…Rest :45…

A2) 6-8 FACE PULL RING ROWS

X5 Sets

B1) 10-12 (per leg) DB RUSSIAN STEP-UPS

…Rest :30 between legs…

B2) 10-12 (per side) KB SLASHERS

…Rest 1 Min…

X4 Sets

(SUPPLEMENTAL)

A) CLEAN PULL + CLEAN

1+1 AT 70-75%

X5 Sets

…Rest 2 Mins…

B) SNATCH DEADLIFT

5,5,5,5 AT 75% OF 1RM

…Rest 2 Mins…

C) PENDLAY ROWS

8,8,8,8

…Rest 1:30-2 Mins…

(BURN)

COMPLETE 8-10 SETS:

5 HSPU or 8 DB Push Press

10 Ring Rows

15 Air Squats

150M Run

 

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