2015 OPEN ATHLETES
1. Squat
1RM Front Squat
1RM Front Squat
2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65
3. Accessory Work – Demo video
3 rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
3 rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
Jan - backsquat= 120# metcon= 22:44
ReplyDeleteMo - front squat (2RM) 95# metcon= 27:07
Britt - front squat 165# (PR) metcon= 32:54