170928 ~ Death Machines!

Have you had a chance to hop on the new Airdynes?!?!  No??  Well today is your lucky Day!! Legs and arms.....soon you will find out why they call it a machine of death!

Strength:

Press

EMOM x 2 min

1x5@50%

1x5@55%

Every 90s x 4 min

3x10@60%

Then…

Front Squat

Every 90s x 7 min

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

4 @ 85%

Conditioning:

Death Machines

In Teams of 4 Complete

Pair #1 - EMOM 6min

Alternating:

P1: 20/15 Cal Assault Bike

P2:

12 Toes-to-bar

9 Push Ups

6 S2O (115/75#)

Pair #2 – EMOM 6 min

P1: 15 Cal Row

P2: 

10 FR DB Lunges (50/35#)

15 Box Jump Overs

(1 min transition then pairs switch)

 Score: Total # of successfully completed rnds (Max 24)

Cash Out:

100 Hollow Rocks

 3 min (Accumulated) “L” Sit Hold

1 comment (Add your own)

1. Ellhigo wrote:
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Mon, June 4, 2018 @ 1:02 AM

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