1/9/2020 - Strength

Strength/Skill
SKILL
ON A 10:00 RUNNING CLOCK…
Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight)

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1/9/2020 - WOD A


Workout
DOUBLE AMRAP
AMRAP x 7 MINUTES
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

(Score is Rounds + Reps)


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1/9/2020 - Boot camp


Workout
EVERY 3:00 FOR 5 SETS
15/12 Cal. Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Ups

(Score is Each Round for Time)


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Comments

Zachary Perry

Zachary Perry 2 weeks, 5 days ago / Reply

1/9/2020 - Strength: 70 lbs
Notes: 4 times through unbroken

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