A1. Front Squat 2-3 reps x 5; r/r-10s
A2. AMRAP Pull Ups; r/r-3min
B1. Row 90s for meters x 3; r/r-10s
B2. AMRAP in 45s of Slam Balls
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Compare to 6.7.11
A1. Deadlift 5×5
A2. Ring Push Ups AMRAP-2; r/r-3min
B. 100 Abmat Sit ups AFAP – Compare to 3.30.11
+
Posterior Mobility
Back Squats
5-5-5-5-5
+
Dead Hang Pull Up Ladder
x 2
+
AMRAP in 6 min of
12 Wall Ball
8 SDHP
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Compare to 3.24.11
A1. Front Squat 2-3 reps x 4
A2. Dead Hang KTE 12-15 x 4; r/r-4min
B. KB Single Leg RDL 3x8e; r/r-90s
C1. 30 Double Unders x 4; r/r-10s
C2. 21 KB Swing (unbroken) x 4; r/r-60s
A. Back Squat 5-5-5-5-5, Compare to 5.5.11
B. Accumulate 150s L-Hang
+
Recovery WOD
5 Rounds
1 min Jump Rope
1 min 6 count Burpees
1 min Sit ups
+
Mobility
A1. Back Squat 5-5-5-5; r/r-10s
A2. Depth Drop to Max Jump x 5; r/r-2:30
B. RDL 3×8
C. Dead Bugs 3x10s each position; r/r-60s
D. 2 min AMBAP (As Many Burpees As Possible)
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Coach Ripp is the Man
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe
Oh I wish I was working out today!