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Friday “Building Machines” 6-3-2016

2
Jun

Friday “Building Machines” 6-3-2016

Friday

Strength ALL LEVELS


HB Back Squat: rest to recover betw sets
3 at 80% of 1RM
2 at 85%
2 at 85%
2 at 90%
2 at 90%
2 at 90-95%
3 more singles at max load

WOD

Machine
OTM for 10min
Odd – 10 shoulder to overhead
Even – 15 KBS (HEAVY)

Rest 3min

For time: goal is sub 7min
15 DB Manmakers
Run 400m

RX/Comp
OTM for 10min
Odd – 5 push press, max load ea set
Even – 2 Power Clean, max load ea set

Rest 3min

For time: goal is sub 5min
15 DB Manmakers 20/40#
Run 400m


Additional Work

1) 15-min AMRAP
2 Muscle-ups
4 Burpee Box Jump overs 20/24in
6 CTB pull-ups
15 squats

2) 75 Full Sit-ups NFT