Proud of this girls progress the past year.
Who thinks Brandi Carr is a bad ass?
Tuesday – Upper EMOM + Partner Mixed Map
A. Weighted Pronated Negative @ 60×1, work to your toughest triple – 10 seconds rest b/t reps
Scaled;
A1. Single Arm DB Rows @ 40×1, – 5-7 heaviest reps/arm possible x 3 sets, 30 sec
A2. Ring Rows @ 20×1, 12-15 reps x 3 sets, 1:30 min *use an angle that makes it challenging
B. Push Press @ 20×1, work to your heaviest set of two – follow tempo
C. AMRAP in 10 minutes – teams of 2
10 Cal Rowing – Partner holds a deadlift @ 135/185
20 Russian KBS @ 24/32kg – Partner holds a handstand
(into)
AMRAP in 10 minutes – teams of 2
20 Burpees
20 Wall Balls @ 20/30lbs to 9ft *heavier ball
20 KB Shoulder to OH @ 25/35lbs/arm
20 Wall Balls @ 20/30lbs to 9ft *heavier ball
Wk of Mar. 13
Tuesday – Sn Mod Complex + Cj Mod Complex + Jerk Balance/Tech
A. Hi-Hang Squat Snatch. OHS 2.2 – work to a tough set
B. Above Knee Hang Squat Clean. 2.1 – work to a tough set
C. Jerk Balance, 5 reps x 5 sets, 1:30 min