“Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons
Hey Guys! This Wednesday Night we’ll be headed over to the Four Brothers Drive In in Amenia for a double header of Toy Story and Men in Black. Feel free to bring the family, friends and plenty of snacks to share with all your Warlock friends! Click Here for more information
Primer:
10 Pause DB Push Press | 20s arch / hollow on ground | 20s lunges | 3 Jumping Squats
10 DB Push Press | 20s arch/ hollow on rig | 20s lunges | 3 Jumping Squats
10 DB Push Press | 20s Knee’s to Elbows | 20s OH Lunges | 3 Jumping Squats
Pause Back Squat – Find a Heavy Single
AMRAP 10 – Thor’s Hammer
10 Single Arm DB Push Press @ 70/50 (5 per side)
15 T2B
20 Single Arm Overhead DB Lunges @70/50 (10 per side)
Performance: DB @ 50/35
Fitness DB @ 35/20 | Knee’s to Elbows
Fitness Light: DB @25/15 | Knee’s to Elbows
Bonus:
Push Jerk 3×3@70% of C&J
Box Jump 3×3 (climbing in height)
3 Rds: 12 Suit Case DL | 100Ft Suit Case DL Carry | 15 Weighted Glute Bridge | 21 GHDSU (rest 2 minutes)
HS Academy:
WOD:
In A 10 Minute Window
1200M Run in remaining time Max Power Cleans @ 135/95
rest 3 Minutes
In A 7 Minute Window
800M Run in remaining time Max KB Swings @ 53/35
rest 3 Minutes
In a 4 Minute Window
400M Run in remaining time Max Thrusters @95/65