130228 Thursday


Warm-up

Complete 3 rounds NFT of 8-12 reps of the follow:

Squat cleans

Pull-ups

Push-up

T2B

Strength/Skill Development

A1. Back squat 2-4 x 6 sets.

A2. DB Kneeling Torso Row @ 2010;  10-15/arm x 3 (every other set of squats. Ensure you rest a full 2 minutes b/w squat sets when not paired with A2)

WOD

Complete 3 rounds of:

10 inverse burpee slammers

20 box jumps (NTE 24/20″)

30 steps walking lunge

for time.

Post best back squat, KTR & overall time.

One thought on “130228 Thursday

  1. Daniel Smith

    Name BkSq KTP Time

    Jason 195×3 35 10:30
    Emily K 115×4 25 9:31 16″/20#
    Rebecca 125×4 25 8:14(BxStpUp)
    Julie 115×4 25 10:32
    Josh W – 35 11:10
    Tina 155×2(PR) 25 11:03 20″/20#
    Maggie 145×2 20 9:58
    MenneM 195×2 40 10:48
    Torin 225×4 25 9:30 24″/25#
    Allan 185×4 – 11:55
    Kirk 185×4 25 10:06 20″/20#
    Kim H 160×2(PR) 25 9:26 20″/10#
    Jes G 140×4 25 10:21 16″/15#
    Jisa 95×2 20 9:19 20″/10#
    Kim E 105×4 25 10:27 12″/10#
    Will 295×2 50 9:30 22″/25#
    KK 280×1(PR) 40 10:30 16″/20#
    Matt W 315×4 50 7:22
    Sam 235×3 50 9:00 20″/20#
    Beth – – 10:48 20″/20#
    Randy (Clean)185×1 – 8:58 20″/30#
    Traci S 125×4 25 10:05 16″/15#
    Jess T 135×4 25 9:22 16″/20#
    B. Foster 150×4 25 11:00 20″/25#
    Mark 145×4 25 9:50 20″/15#
    Mike 295×4 – 8:42 20″/30#
    Jacob K 205×3 35 9:40 24″/30#

    Reply

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