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STRENGTH
10 Minute EoMOM of 5 OH Squats @ 80% of 1RM METCON 25 Calorie R-O-W 100 D/U's (scale w/ 200 S/U's + 25 D/U attempts) R-U-N 10 down and Backs 3 Rounds
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ALASKA DAY WOD
Bear Complex @ 95/65 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Repeat the Cycle 7 Times THEN Bear Crawl Down and Back 5 Pistols with Each Leg 19:59 AMRAP STRENGTH
10 Minute EoMOM of: 7 Bench Press @ 65-70% of 1RM METCON 8 Pull Ups 8 Deadlifts(275/185) 8 Burpees 8 Minute AMRAP STRENGTH
10 Minute EoMOM of: 3 Split Jerks or Push Jerks Work up to 3RM METCON 12 Power Cleans (115/75) 24 D/U's 12 KB Swings (53/35) 24 D/U's 6 Rounds (24 Minute CAP) STRENGTH
10 Minute EoMOM of: 7 Back Squats @ 65-70% of 1RM METCON 5 C2B Pull Ups 10 Box Jump Overs (30/24) 15 Ab Mat Sit Ups 12 Minute AMRAP HAPPY 18TH BIRTHDAY TO MONTANNA!!!!
METCON With a 45/25 lb Plate do the following without dropping it until you complete the designated round of weights. Perform 3 Rounds with 10 Reps for each Movement.
STRENGTH
10 Minute EoMOM of 5 Deadlifts @ 80% of 1RM PARTNER METCON P1: Row for Max Calories WHILE P2 : Repeat the following 3 TIMES: 3 Box Jump Overs Down (20/24/30) 8 T2B 3 Box Jump Overs Back (30/24/20) THEN SWITCH Each Partner will Complete both movements for 3 Rounds each Score will be total calories in least amount of time STRENGTH
10 Minute EoMOM of: 5 Bench Press @ 80% of 1RM METCON 40 D/U's (scale with 100 S/U's) 20 H/R Push Ups 10 Power Cleans (185/125) 3 Rounds STRENGTH
10 Minute EoMOM of : 5 Front Squats @ 80% of 1RM METCON 12 Alternating weighted step ups (115/75) 12 Pull Ups 5 Rounds STRENGTH
10 Minute EMOM of: Odds: 3 Squat Snatches @80% of 1RM Evens: 3 OH Squats (same bar) METCON 400/300/200/100 Meter R-O-W 40/30/20/10 D/U's 40/30/20/10 Burpees |
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August 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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