Wednesday February 20, 2019

February 19th, 2019
by:

Specialty Classes

Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Back Squat
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

BackSquatMikeM

WOD

4 Roundsof:
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl or 8 Good mornings
8/8 DB Bulgarian Split Squats
8 Arnold Presses**

* Skip if you can not do a strict pull-up and do 10 banded strict pull-ups instead
** https://www.youtube.com/watch?v=6Z15_WdXmVw

Elements

Burn 47

30:00 AMRAP
Row 500m (Y)
15 Chest Flys 15/10# (on a bench) (G/Y)
15 Ring Rows (G/Y)
15 Squat Jumps to a 6″ Box (Y/R)

Each 100m on row is 1 rep. 50 reps per round.