A. Pause Front Squat + Front Squat
*Work to a max for the day.
*Pause in the bottom of the 1st rep for 3 seconds.
B. Three rounds (each for time) of:
25 Jump Squats (touch a target 30cm above your standing reach with both hands)
25 Russian Swings (heavy)
25 Box Jumps (tall)
*rest 60 sec. between rounds.
Who will be the strongest? The Coastal Total
*Good luck to Sam Carlson for the Pan Pacific’s Masters competition.
A. Work to a 1RM Jerk (any style)
B. Partner WOD
AMRAP in 10 min:
Burpee Box Jump Over
*One partner must be in the chin over the bar (flexed arm hang) while the other performs the BBJO. Swap as many times as you like.
AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
Rest 1 min. and repeat for a total of 5 cycles.
Compare to your last result from Sept 8th – here.
A. Four cycles:
Bench Press 6-8 reps
Strict + Kipping Pull-ups
Russian Twists 20 reps
*rest 60 sec. between exercises.
*for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition.
B. Three rounds:
60 sec. weighted plank.
60 sec. rest.