FRIDAY, JANUARY 4TH 2019

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Ryan Barlow | January 3, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR COMPLETION):

Front Squat
50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. at the top it’s OVER. Looking for NONSTOP movement.

immediately into;

Hip Thrust
50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. it’s OVER. Looking for NONSTOP movement. Everyone can probably even share 135/95 here if you’re stopping around 15-20reps.

Rest 2min. And start back up at the Front Squats. (20min. window. Should get between 4-5 Rounds in)

B) METCON (FOR REPS):

12min. AMRAP:
5 Squat Cleans (95/65)
10 Pull-Ups
20 Double-Unders

S1/MRx: SC (85/55); Ring Rows
S2/MS: SC (65/45); Jumping Pull-Ups; 40 Single-Unders

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