Sunday, July 15, 2018

2018-07-16 WOD

Just a heads up on our programming this year that is different than past seasons. This week will be a transition week before we start our SKILL cycle next week, which is my favorite... The BATMAN Cycle! So enjoy a week of randomized fitness before we hunker down and really focus on some Olympic lifting and gymnastics technique in the next cycle!



Black Widow Week

In Teams of 3, AMRAP in 30 Minutes:
...15 Calorie Row
...12 Toes to Bar
...9 DB Squats (2x50/35#)
Switch after complete rounds. Record rounds/reps.



COMPETITORS

In Teams of 3, AMRAP in 30 Minutes:
...15 Calorie Row
...12 Toes to Bar
...9 DB Squats (2x70/50#)
Switch after complete rounds. Record rounds/reps.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

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