February 12, 2015 admin

02/11/15

1. EMOMx8:

Odds: :30 Airdyne – record total calories
Evens: :30 HSPU

Rest 2mins

2. EMOMx8:

Odds: :30 Double Unders – record total reps
Evens: :30 Wall Balls

Rest 2mins

3. EMOMx8:

Odds: :30 Russian Twists – record total reps
Evens: :30 Plank Hold


Competitor’s Program

1a. 3×2-3 CGBP, 30X1, rest :60
1b. 3×3-4 1&1/4 Front Squats, rest :90

2. 5 Sets, rest :15 b/w sets:

5 Russian KB Swings 32/24
5 Goblet Squats 32/24

Notes:  Transition right from KBS to Squat….a quick :15 rest b/w each set.

3. 6mins @ 90%:

15 Row Calories
15 Wall Balls 20/14 – 10/9′


“If there is no struggle, there is no progress.” – Frederick Douglass

Everyone Squats Differently

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