Friday, 6/24/2016

Mobility:
Shoulders

Strength:
Back Squat: 3×3 @ 80% of 1RM from 5/20/2016

WOD:
AMRAP in 12 minutes:
10 Pull-Ups
10 Wall Balls
10 Russian Kettlebell Swings

Core/Accessory:
4×25 Russian Twists

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Friday, 6/24/2016

  1. Raju Sharma
    June 24, 2016 at 5:41 pm

    7 + 4
    Boxed pull ups / ring rows
    20# wallballs
    53# kettlebell swing
    Backsquat 3X3 255#
    18# russian twists last round 25#
    Did resistance pushups instead of ring rows 3×8 with purple band

    Liked by 1 person

    • June 24, 2016 at 5:51 pm

      Next time start RT @25# and drop in later rounds if you need to. Good work!

      Like

      • Raju Sharma
        June 25, 2016 at 12:08 am

        Oh ok sounds good ! 🙂 Thank You

        Like

  2. Pete (PM)
    June 24, 2016 at 9:21 pm

    Strength – 3 x 3 reps @ 140# (2nd time ever doing back squat – personal record)

    WOD: 6+4 with:
    -10 jumping pull ups (16″ box on bar inside the rig)
    -10 wall balls w/ 20# ball
    -10 kettebell swings 35#

    Core:
    Russian twists: 4 x 25 reps w/ 15# (each set broken into 3-4 mini sets)
    Ring rows: 3 x 8

    Like

  3. June 28, 2016 at 6:57 am

    5+5 – 20# WB, 70# KB.
    Back squats: 148# 3×3.
    Did core.

    Like

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