Earn your rest

  • May 14, 2014
  • By :
Welcome to Southie Scott!

Warm-up
100 Double unders
2 Rounds
5 Hang Squat Cleans
5 Power Cleans
5 Squat Cleans
5 back squats
-Spend 5 Minutes mobilizing the quads and calves

EMOM10
1 Hang Squat Clean
1 Power Clean
1 Squat Clean

Strength
Box Squat With Chains
3-3-3-3-3
-With Chains. Try to explode out of the bottom

WOD
3 Rounds
100 Double Unders
10 Front Squats
250m Row
Rest 2 Minutes

Ca$hout
30 GHD Sit-ups
30 Back Extensions

2 Comments

  • biscoe

    05/14/2014 @ 1:53 pm

    hulk salad – 245#
    wod – 16:18 (i think) @ 225#
    ca$hout done

  • Mike Quigley

    05/14/2014 @ 12:01 pm

    EMOM – 185#
    Strength – 175# with one chain on each side
    WOD – 16:39 (somewhere around there) with 165#. Front sgoats.
    Cahout – did 15/15. only my 3rd time on the GHD, went easy.
    A lot of new lifts, so I’m not sure how to manage weight just yet (i.e. box squat w/chains, snatch grip DL, overhead squats with Marc P piggyback, etc.).

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