Wednesday 03.28.2018

Posted in

– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat

Back Squat 3-3-3-3-3 (22X1 Tempo)

Notes: Tempo Description can be found HERE

Post loads to comments.

“5 or Bust”
Complete 5 rounds for time of
9 x Ring Dips
15 x Medicine Ball Cleans (20/14)
21 x Double unders

Notes: Today’s workout will have a 12:00 time cap.

Post times to comments.

“Open Series – 18.5”


3 thoughts on “Wednesday 03.28.2018”

  1. “Pause Back Squat (22×1) 3s: 175# x 3
    “5 or Bust” : 12:15 Rx!
    Marked improvement in DUs – Old dog….new tricks….possible

    Happy Easter to one and all.


Leave a Comment