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Wed feb 20- open prep

The purpose of today is not to make you sore for the next few days. The purpose of today is movement pattern, getting our bodies primed & working high quality under multiple different circumstances & stimuli. Let's move with purpose & move well.

Front Squat:

5x4: Start at 55% & build by quality

4 sec descent, 2 second hold


SweatFest: 13 Min Amrap:

20 Wall Balls 20/14#

15 Dual DB Box Step Overs 50/35#

50 Double Unders


Strict Work:

6x:

15/10 cals Ski Erg

IMMEDIATELY INTO

5 strict Pull Ups

Rest :90sec


Core: 4 Sets

Windshield wipers x 10/side(Barbell in hand (bench press position lying on floor)

https://www.youtube.com/watch?v=MXqhkYGE5gg

Plank knee to chest x 20 slow reps

Pallof Press (lying on back) dead bugs x 15 reps right/15 reps left

https://www.youtube.com/watch?v=vaZ-Af8LfzI

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4 Comments


CARDI E
CARDI E
Feb 21, 2019

oh hereeeee we go. i must of chested again

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Beyoncé
Beyoncé
Feb 21, 2019

Hey.


165 on the front squats. You both can suck it.


Erica you’ll be happy to know I got through 4 + 48 Double Unders. I think you’re lying cause there is no way you were that close to me.


Ski was hard. 1300+ , 3/2 on the pull-ups.


Core as an EMOM 🤤


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CARDI E
CARDI E
Feb 21, 2019

all you finna need to know about the first.. is 4th set was 145 & i was gonna throw 2&1/2s on & i was like don’t be a bitch. so eat my155# raquel.


2nd one got through 4 rounds & 27 dubs. moved decently quick but bitched most the time to kirtley


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Coach Quel
Coach Quel
Feb 21, 2019

FS- 115/125/135/145


For the AMRAP: I literally just moved through. Like even stopped for a drink. Contemplated life. The whole shebang.

3+34


For the Ski Erg- I stayed in the 1300's & really pushed it

then did like 2 reg pull ups + 3 negatives because death


The core hurt. bye.

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