New Wave

Oz and Syd were awarded with the Kohl Fellowship yesterday! Great stuff by two great teachers that put all their heart into their profession!

Today we start the new series of waves (5-3-1)...last 3 weeks have been 6-4-2...dropped reps and increased wt...

Warm-Up
Roll Out
3m of Running (easy)
1 Set of STRICT Cindy
3 Rnds (30s of each)
Superman Rocks
Hollow Rocks
Sampson Stretch
Spidey & Reach

PRIMER
3 Sets:
8 Suitcase DL (each side)
8 KB Front Rack Step Ups (4 each)

SQUAT WAVES
5 @ 70%
3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%
15 Front Squats @ 52%

OR
Stan did this... Every 3 Min on 3 Min for 10 Rnds:
100's
10 Back Squats (95/65)
10 Deadlift (95/65)
10 Push Ups
10 Pull Ups

BODY ARMOR
3 GIANT Sets:
20 KB Front Rack Reverse Lunges
20 Abamt Sit Ups
20 1-Arm KB Kneeling Shoulder Press
20 Hip Extensions
20 DBL KB Russian Swings
Rx = 35/25

5 Min Rest

800m Sled Drag (non-stop)

STAN ~ 100's completed...10 Rnds Best = 1:24..slowest = 1:53
Zach Wendt ~ 240-260-275-260-275-295-275-295-315 / FS@180
tb ~ 270-290-310-290-310-330-310-330-350 / FS@200 / BA + Sled Drag @70#