October 2, 2015 admin

10/02/15

1. EMOM x 8:

Odds: 3-5 Strict Pull Ups
Evens: :20 Waiters Walk w/bottom up KB /arm

2. For Time (10min cap):

200m Run
30 Russian KB Swings
200m Run
30 Box Jumps – SD
200m Run
90 Russian Twists
200m Run


Competitor’s Program

1. Front Squat: 2-1-1, 31X1, rest 2mins

2. Back Squat: 2-1-1, 31X1, rest 2mins

3a. 3×4 T2B + 3 Kip Pull Ups + 3 C2B Pull Ups, rest :90
3b. 3×30′ Double KB Front Rack Walking Lunges, rest :90

4. 5 Sets for equal reps:

:30 Ring Rows
:30 Push Ups, 20X1 
:30 Alternating DB Snatch, 50/30#
:90 Rest

 

Congratulations to our Athlete of the Month for October – Shawn Stewart!


“Respect the training.  Honor the commitment. Cherish the results.”

4 Signs You’re Neglecting Your Glutes When You Squat

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