Awesome job by all the athletes that competed last night in the New England Affiliates League
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Back Squat
Continue with squat cycle by working through the following sets/reps
I. Back Squat
8 x 65%
6 x 75%
4 x 85%
4 x 90%
Post sets/reps to comments.
“Lokie’s Last Laugh”
5 rounds for time
Row 200m
10 x GHD/Abmat Sit-ups
Rest 4:00
Then…
100 x Burpees for time.
Post times to comments.
Back Squat 80×8
“Lockie’s Last Laugh”
7:57 Ab mat/9:29
Back squat 350 x 8
Lockie’s Last Laugh 8:43/11:50
Front squat 275 x 5
Lockie’s last laugh 9:00; no burpees
“Back Squat” :150 x 8
“Lokie’s Last Laugh”: 7:11 (Abmat)/9:19
Back Squat 285 x 4
WOD 5:55 ab mat / 14:03