Thanks to all those that showed up to the Halloween Party Saturday night. I hope you all had fun!
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squats
Complete the following workload based off your 1RM Back Squat from 10.20.2014.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3×5 x 75%
Notes: Those athletes that are looking to improve their leg strength further, we will be providing additional an additional squat workout to be completed on Saturday’s.
Post loads to comments.
“Ghouls and Ghosts”
Complete for time
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
*5 x Burpees after each round
Post times to comments.
* Focus: 185#
* “Ghouls and Ghosts”: 10:14 Rx
“Back Squats” : 155#
“Ghouls and Ghosts” : 12:39 Rx
Back Squats: 3x5x185
Ghouls and Ghosts: 13:46 RX