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08.08.12 Hammie

7
Aug

08.08.12 Hammie

 

Strength:

7×3 Front squat

– Rest 3seconds at the bottom on your first rep
– work up to a heavy triple
– rest 60 sec btw

Rx+ Strength

1a) 5×3 Front squat
-75% 3RM back squat

1b) 5×7 body weight GHRs (glute ham raises) <vid>

1c) 5×5 weighted Pull-ups

WOD:

3 rounds
25 OH walking lunges 45/35
25 thrusters 45/33
100 dubs

Rx+
3 rounds
25 OH walking lunges 45/35
25 thrusters 75/53
100 dubs

1 increasing rope climb per round