Andre from Aerials promoting their cheerleading. So...if you want your kid to do some cheerleading go there. He was also called back for semi-finals for American Ninja Warrior 4 and will be testing his fitness at Prove Your Fitness
Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Post weights and reps to comments.
SWOD: 165 x3 (previous 2RM), 150 x5, 130 x8
ReplyDeleteMetcon: Tabata air squats (12 lowest), Push press @65, (highest 11, lowest 5)
WOD: 195x3, 165x5, 155x5
ReplyDeleteMetcon:49 jumps, 46 PP@95#
WOD: 3RM@ 90 5@80 8@65
ReplyDeleteSWOD: 255 X 3
ReplyDeleteWOD: 5 @ 95#
145 X 3, 135X 5, 120X8 (box sq)
ReplyDelete12 (9 jump/3 4X95 and 4X85)
SWOD: 175x3, 160x5, 140x9
ReplyDeleteMetcon: lowest box jumps= 10, lowest push press=7
165x3,150x5,135x15
ReplyDelete64 Box J's 40 / Push P's Rx
SWOD: 140x3, 125x5, 115x4
ReplyDeleteSwod: 105x3, 85x10
ReplyDeleteMetcon: 9