EMOM...Squat, Swing, Jump

Thursday March 22, 2012

Every Minute on the Minute 12 minute cap

12/9 Air Squats

9/6 Kettlebell Swings 53/35

6/3 Box Jumps 24/20

Warm Up:

600 m Row

15 PVC Overhead Squats

Waiter Lunges 10/5 Track Length up/down

12 Perfect Push Ups

DROM

Foam Roller

Skill/Strength:

Pull Up tutorial.  Work on Kip and try for Chest 2 Bar.

5:30 am

Mike H 12 Rounds 70#KB/30"

Tracy 9/6/3 11 Rounds 12/9/6 1 Round

Candice 9/6/3 11 Rounds 12/9/6 1 Round

Maria 9/6/3 11 Rounds 12/9/6 1 Round

Iron Mike 9/6/3 9 Rounds 12/9/6 3 Round

Vic 9/6/3 11 Rounds 12/9/6 1 Round

Jill 9/6/3 11 Rounds 12/9/6 1 Round

6:30 am

Ryan 9/6/3 12 Rounds

Olga 9/6/3 12 Rounds

Shane 9/6/3 12 Rounds

Juliana 12/9/6 12 Round

Rachel 9/6/3 12 Rounds

Mike K 9/6/3 12 Rounds

7:15 pm

John M 10 Rounds Rx

Amy 9/6/3 12 Rounds

Mike Mc 12 Rounds Rx

Julie 12 Rounds 12/9/6 28#

Alison 9/6/3 12 Rounds (Nice to meet you.  Good luck reaching your goals.)

 

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