Announcement: Our Next On-Ramp Start Date is July 9th, 2019: learn more by clicking HERE.
Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
7 x Deadlift
7 x Barbell Row
7 x Front Squats
7 x Push Press
10 x Hollow Rocks
III. Mobility (Dynamic, Yoga Drills, Static)
Impact/Focus: Front Squat Heavy Doubles EMOTM (:75)
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.
Every :75 seconds for 8 Rounds
2 x Front Squat (build to heavy double rep or 2 rep max PR)
Post scores to comments.
“Mashed Cauliflower”
Complete for time
10 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups
8 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups
6 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups
4 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups
2 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups
Notes: Scale movements and weight as necessary. Battle to complete this gem for time against a 15:00 cap.
Post scores to comments.
“Front Squat Heavy Doubles EMOTM (:75)”: 150#
“Mashed Cauliflower “ :11:50 65#/SUs
FRONT SQUAT DOUBLES / #115
MASHED COLIFLOWER / 11:56 @55# THRUSTER / SINGLE UNDERS