Friday, 11 July 14

Friday, 11 July 14

EMOM:
2 rounds (total 8 min)
30/40/50 sec work (chose your work time)
– reverse lunges
– side plank (L)
– side plank (R)
– deadhang scap depressions

STRENGTH:
Back squat (1×10@50%, 1×6@75%, 1×5@80%, 3×3@85%) (add 1-2.5 kg if successful previous time)

CAPACITY:
“Vladimir”
On a 3 min clock:
– 30 wall balls
– AMRAP pull-ups in remaining time
Rest 2 min
On a 3 min clock:
– 30 wall balls
– AMRAP push-ups (no hand release) in remaining time
Rest 2 min
On a 3 min clock:
– 30 wall balls
– AMRAP air squats in remaining time
Score = total AMRAP reps combined (not incl. wall balls)



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