I’ll be at Old Hickory golf course this morning with a KBC set up on the 10th hole! If you’re in the area feel free to stop by and say hey! CFW is sponsoring the tournament there, so we’ll be representing 🙂 I’ll be there from 7:30-10:45 am.
Monday, July 15th, 2013
4 rounds
(20, 30, 45, 60 sec)
Wall balls
Wall ball sit ups
KBS
Jumping lunges
Russian twists
KB presses
*each exercise back to back
Deadlifts – 5×2 at 90%, 95%, 100%, 105%, 110% of 5RM
For those without a 5RM, drop 20% on each number
Ascending AMRAP 13 30 DU | 60 SU 1 Round of “Macho Man” 135/95 | 115/85 | 95/65 30 DU | 60 SU 2 Rounds of “Macho Man” 30 DU 3 rounds *Continue adding 1 round of macho man each round while DU stays the same* ** One round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Shoulder-to Overhead
We have an ascending AMRAP today in which only the rounds of “Macho Man” increase. We recommend two singles on the power clean, quick rest, then one power clean + 3 squats + 3 overheads in one go.
