BTC WOD 21.4.19
Strength/Skill Back Squat 3×3 @ 70% W.O.D. AMRAP 16 minutes 250 Row Sprint 10 Kettlebell Swings 55/35 20 Kettlbell Lunges (each leg = 1 rep) 55/35
Strength & Conditioning in Loveland, CO since 2014
Strength/Skill Back Squat 3×3 @ 70% W.O.D. AMRAP 16 minutes 250 Row Sprint 10 Kettlebell Swings 55/35 20 Kettlbell Lunges (each leg = 1 rep) 55/35
W.O.D. Complete For Time “Half Murph” 800 Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 Run Rx: Perform in order un-partitioned. With a vest 20/14. Scale as needed and scale partition or vest as needed.
W.O.D. “Diane” 21-15-9 Deadlift 225/155 Handstand Push Ups (Sc, Box HSPU) Strength/Skill Deadlift 5×4 @ 65%
Strength/Skill Front Squat 3×2 @ 85% W.O.D. Complete For Time 9-6-3-6-9 Ring Muscle Ups (Sc :”Double” Ring Dips, Ring Rows) Burpee Box Overs 24/20
Strength/Skill Bench Press 4×2 @ 85% W.O.D. AMRAP 15 minutes 10 Push Ups 20 Air Squats 30 Double Unders (Sc, 90 Single Unders)