Archive:
400m, Deadlifts, Burpees
400m
21 Deadlifts (m)
21 Burpees
400m
15 Deadlifts
15 Burpees
400m
9 Deadlifts
9 Burpees
400m
Lower body mobility clinic today at 9 am!
Back Squat
Back Squat 5-5-5-5-5
5 x max rep strict pull up
PWOD:
do AWOD lifts, then do
5x max rep strict pullups
Complete one 60 yard shuttle run every 30 seconds for 6 mins
Toes-2-Bar-Pull ups, Cleans
10-9-8-7-6-5-4-3-2-1
Toes-2-bar-pull ups
Squat cleans (m)
T2BPU= 1 toe-2-bar+1 pull up
PWOD:
7 rounds:
3 squat cleans (H)
7 ring dips
Clinic this Saturday at 9 am:
Mobility for the lower body
Kb Swings, Plyo Push ups, Sit ups
5 Rounds:
30 Kb swings (m)
20 Plyo Push ups
30 Sit ups
PWOD:
5 rounds:
20 Russian KB swings (H)
10 plyo pushups
20 GHD situps
*rest 5 mins then do
4×20 yd resisted runs
*rest 2 mins between runs
Do you wear CEP compression socks when you run? Wonder if you should? Petersen Medical is hosting a CEP demo tonight at 6. Special offers and give aways! 325 E Univ Pkwy Orem
Bench Press
Bench press 3-3-3-3-3
3 rounds:
30 kb squats (l-m)
15 pull ups
*for kb squats you hold the kb in one hand over head, squat down and touch the floor with your other hand
PWOD:
do AWOD lifts, then do
3 rounds:
30 kb squats (palm to ground) (m),
15 ring rows
Box jumps, Jerks, OH Lunges
3 rounds:
30 Box jumps
20 Jerks (m)
30 OH lunges (same as jerk)
PWOD:
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
*use body weight for squats
Post total time and number of reps
Do you wear CEP compression socks when you run? Wonder if you should? Petersen Medical is hosting a CEP demo Wednesday night at 6. Special offers and give aways! 325 E Univ Pkwy Orem
Ball Slams, K2E, OH Lunges, Sit ups, MB Cleans, Plank holds
Partner Wod:
100 Ball Slams
50 Knees to Elbows
100 OH Lunges
50 Weighted Sit ups
100 Med-ball Cleans
Hold plank for an accumulative time of 4 min
Double Unders, Clusters, Dips
3 Rounds:
50 Double unders
12 Clusters (M-H)
*squat clean thruster
12 Dips
PWOD:
5 rounds:
30 double unders
5 ground to overhead (heavy)
8 ring dips
