Work Out of the Day
Front Squats 5-5-5-5-5
then,
As many rounds as possible in 12 minutes of:
5 chest to bar pullups
10 front squats, 135/95lbs
20 double unders
Post loads and times to beyond the whiteboard.
Metcon Workout
25-20-15-10-5 reps for time of:
wallballs
jumping pullups
kb swings
walking lunges
Post time to beyond the whiteboard.
Work Out of the Day Strength Back Squat 20RM Metcon 15min. EMOM: Min. 1) 15/12 Cal Bike/Row Min. 2) 15 TTB Min. 3) 5 Front Squats (from the ground) 185/135
Work Out of the Day Bench Press 3-3-3-3-3, reps Metcon 17min. AMRAP: 1 Rope Climb 5 Burpees 200m Run Post to Wodify.com
Work Out of the Day Back Squat (Week 2 of 4) 70% x 3 80% x 3 90% x max reps Metcon 15min. EMOM: Min. 1) 15/12 Bike/Row Min. 2) Max Sit-ups (Anchored w/Kettlebell) Min. 3) 5 Front Squats (from the ground) 185/135 Post total sit-ups to Wodify ttps://tinyurl.com/sccfsouth
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