Bub teaching WAR nutrition to some new students
For Time Complete: 30 Supine Ring Pull Ups + 30 Air Squats + 30 Sit UpsNOTE: On the air squats – have a wall ball under you, touching it each time as you squat down.
A. Eight Sets of:
Squat Clean 1.1.1 @ 85% (1RM); rest 2 minutes
NOTE: rest 10 seconds in between singles, and then rest 2 minutes. Log how the load felt, and what load you used.
B. Low Bar Wave 5, 3, 1, 5, 3, 1
NOTE: Go heavy on these, making your second wave (5,3,1) heavier than your first.
10-1 for time of:
CTB Pull Ups + Burpees
NOTE: Log rounds completed..
For Time Complete: 30 Pull Ups + 30 Air Squats + 30 Sit Ups
NOTE: On the air squats – have a wall ball under you, touching it each time as you squat down.
A. In 10 minutes build to a tough single in the Power Clean
NOTE: Log load, and how your technique is coming along. If you don’t have technique, then remain light and
B. 5 Low Bar Back Squat; rest 2 minutes X 4
NOTE: Needs to be heavier than monday. Needs to be 4 work sets, so warm-up to the proper load and then begin. You have to get the technique down on this lift or you’ll never progress in it.
AMRAP in 7 minutes of:
7 KBS (55/35) + 7 Burpee Box Jumps (20)
NOTE: Challenge yourself on this. Log how many rounds you complete. KB needs