Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x KB Deadlift (24/16kg)
7 x Sumo Deadlift High Pulls (24/16kg)
7 x Push-ups (CFGS)
14 x Wall Squats
III. Mobility
Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record Back Squat.
Back Squat x 1-1-1-1-1
Post sets/reps to comments.
“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)
Post scores (time/reps) to comments.
Back squat 375 x 1
Lil’ Burner 8:23 (32kg)
Pull-up/push-up/abmat 1:00 max rep 15/25/25
215 back squat, 6:02 for the WOD for a minute each I did 22 pushups, 8 pull ups and 17 ghd situps
Back Squat 100#
“Lil Back Burner”
20kg
5:01
Back Squat #305
Lil Burner 4:12
MU 3
PU 36
GHD 26
“Back Squat 1RM” : 205#
“Lil’ Burner” 5:46 (24kg) and 20/23/24
Squat: 185×1 PR
Lil Burner: 7:18 with 20kg kb
Max pull-ups/push-ups/abmat sit-ups: 9/16/28
9/9/2013 backsquat 175# “Lil burner” 5:47. Pull-up/push-up/sit-up 10/30/32
Lil Burner 6:55
305 back squat it was light but ran out of time
215 for Zach (Happy Birthday)
pullup / pushup / situp 20 /25/ 25
Back squat 205 x 1
Lil’ Burner 7:31 (32kg)
Pull-up/push-up/abmat 1:00 max rep 9/12/28