9.2

Squat Strength

Back Squat         90 sec rest

1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%

Front Squat        90 sec rest

1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 85%

Press Strength

Bench       90 sec rest

3 x 6 @ 65 %

Incline Bench        90 sec rest

7 x 3 @ 84%

Skill (HSPU)
1. 3 x 6-7 Strict HSPU                                
2. 3 x 5 Hammer-Plus ring push up complex     .

3. 3 x 20 seconds max shoulder touches

            1 Hammer-Plus ring push up complex should be: 1 Ring Push up, hold tight in the bottom 

            position, right arm presses right till fully extended and then returns to the middle, left arm 

            does the same and then returns to the middle, right arm presses to above head while left arm 

            stays tight followed by left arm. If this does not make sense, ask Drew, Bryan, or Ginny. 

WOD
Class WOD

Oly Engine WOD

Alternating Tabata Minutes for 10 Minutes

Even: Airodyne for Calories

Odd: 2 Power Snatch followed by 2 OHS @ 145/105

        So...Even min are 20 seconds of Airodyne, 10 seconds rest, 

              20 seconds Airodyne, 10 seconds rest

       Odd mins are 2 Pwr SN + 2 OHS every 30 seconds