STRENGTH
A1. Back Squat, 4-6 x 5 sets, rest 1 minute
A2. Toe to Bar, 7-10 x 5 sets, rest 1-2 minutes
*Record weight on BS and reps per set on T2B. T2B can be kipping or strict, but should be an unbroken set.
CONDITIONING
3 Sets:
- Row x 500m
- Rest 2 Minutes
Notes: Goal should be to row at or around best 2k pace for each 500m effort (i.e. if your best 2k is 8 minutes, your goal should be to complete each set at or around 2 minutes). These are not “all out” efforts each time. Share rowers if need be (rest intervals don’t have to be exact if sharing a rower).
ANNOUNCEMENTS
Missed the Nutrition Challenge Kick-off?
Email Scott if you still want to get involved so we can figure out a time to get pictures and measurements taken and answer any questions that you have! It’s not too late!
BS:135#
WOD: 10:06
T2B: 7
WOD: 2:02, 2:04, 2:00
BS: 195, 205*4
T2B: 10
WOD: 1:57, 1:59, 1:59
BS: up to 220#
T2B: 10, strict
WOD: 1:44, 1:43, 1:42
Rankel:
20 Min AMRAP
6x DL @ 225#
7x Burpee Pullups
10 x KBS @ 70#
200 M Row (sub’ed for 200M Run)
7+7
BS: 155#
T2B: 4
WOD: 1:56/1:56/1:54
BS: up to 205#
T2B: 8
WOD: 1:51/1:50/1:47
Squat: up to 235×5
T2B: 10 reps per round, 4 rds “in rhythm”, last round one at a time.
WOD: 1:43, 1:43.1, 1:43.5
BS: 135 x 5 each rd
T2B: 8 strict
WOD: 2:15, 2:15, 2:14
205#, 10 strict
BS: 135 x 5
T2B: 5-7 strict
WOD: about 1:55 x 3
BS: 115 x 6
7 t2b
WOD: 2:05, 2:05, 2:06
To 220, 10 strict not straight leg
135# snatch x 3 Emotm x 12 minutes
bs: 145
5 rounds of 7 consecutive kipping TTB
1:49/1:45/1:44
BS- 145#
7-10 T2B
Annie- 6:30
BS: 155
T2B: 10
WOD: ~ 1:50-1:55 400m runs
BS: 125# 5×5
T2B: kipping 5×7
WOD: 1:54, 1:54, 1:56