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Tuesday 06.18.2019

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Announcement: Our Next On-Ramp Start Date is July 9th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
7 x Deadlift
7 x Barbell Row
7 x Front Squats
7 x Push Press
10 x Hollow Rocks
III. Mobility (Dynamic, Yoga Drills, Static)

Impact/Focus: Front Squat Heavy Doubles EMOTM (:75)
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :75 seconds for 8 Rounds
2 x Front Squat (build to heavy double rep or 2 rep max PR)

Post scores to comments.

“Mashed Cauliflower”
Complete for time
10 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

8 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

6 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

4 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

2 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

Notes: Scale movements and weight as necessary. Battle to complete this gem for time against a 15:00 cap.

Post scores to comments.

Samy Daghir

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