Announcements
- 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
- We now use SUGARWOD to track our fitness, and compare between two gyms! CLICK HERE
SWOD: Week 3
Tempo Front Squats
4×6 32X0 @50-60%, Rest exactly 60 seconds between sets*
*Coaches will call out tempo
WOD
3 min ascending ladder (3, 6, 9, 12…..)
Russian KB Swings (70/53)*
*After each set, you must set the KB down and go to the other side of KB
-rest 1 min-
6 min ascending ladder (3, 6, 9, 12…..)*
Russian KB Swings (70/53)*
*5 HR Pushups after each round
-rest 1 min-
9 min ascending ladder (3+3, 6+6, 9+9…..)*
Russian KB Swings (70/53)*
HR Pushups
*5 Toes to Bar after each round
Score=3 Scores, round completed for each round and partial reps