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TUES MAR 5- OPEN PREP

Front Squat: same as back squat last week.

5x6 Pause 1 second in the bottom, no bounce out. stay engaged.

Directly after each set.. 5 HIGH box jumps, build every set if you want.


Gymnastics:

3x not for time

7-10 Strict HSPU

25 ft walk with 3 obstacle weave (you can use plates, foam rollers, kbs as obstacles)


SweatFest:

For Time:

25 DB Thrusters 50/35#

30/25 Cal Row

25 DB Front Rack Lunges 50/35#

30/25 Cal Row

25 DB Front Squats 50/35#


Accessory: 3x

7/5 Strict Chest to bar Pull ups

15 GHD sit ups with no leg ext for momentum

45 sec/ea side plank rotations

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Coach Quel
Coach Quel
Mar 07, 2019

105/115/125:135:145 + like 26 inch box. I should really stop jumping in my lifters lmao. Gymnastics. I did strict negatives. Then HSW 30x ended up getting 3 mats once & actually figured out a lot. Sweatfest: I didn’t beat E. Bye. Accessory was good. I love strict GHD.

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Beyoncé
Beyoncé
Mar 06, 2019

Front Squats - 145/155/165/170/175

High box jumps - 30in x 3sets, 30in + 25lb x 2sets


SHSPU x 10/10/8

HSW - nailed this shit


Nope...I did Monday’s wod and tomorrow’s running! Sooooo I’m excited for tomorrow! 🐫

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