The Mobile Hydrostatic Body Fat Test truck will be back out at EDCF on Monday, May 12th, from 4-8pm. Time to see how all that hard work has payed off!
Register ——–> HERE
Check out the link on how to register for a specific time to re-test and how to collect your re-test discount. The winner will receive a $100 gift card to Lululemon!
*This is for members only.
4 rounds @ 80-90%
– 500 m row
– 10 Deadlifts (225/155, 185/115, 135/95)
– 15 Burpees
– 20 Wallballs (20/14)
– 25 DUs (3x for singles)
R4-5M
*Record round times
*Keep each round time the same.
A) Front squats 3-5×3 @ 33X1; R2-3M
B1) Powell raise @30X1; 6-8/arm; R90S
B2) Weighted chin up 2-3 x 4; R90S
or
B2) 4 Negative pull-ups + 6 heavy DB rows/arm; R90S
C1) 4 TGUP AHAP (2/arm) x3; R90S
C2) 10-15 T2B AFAP x3; R90S
A. clean and jerk build to a tough single in 10mins
B. emom – PC + jerk 65% of 1rm x 2-3 – 8mins
+
10 push jerk TnG (135/95, 115/75, 95/65)
Run 400m
rest 2:30 x 3
A) EMOM x10min
Odd: 5 power clean @ 65%
Even: 12 abmat sit-ups
B1) DB bench press 6-8 @ 30X1; R60S
B2) Weighted pull-ups 2-3; R60S
C1) BB Pendlay row 5-6 @ 20X1; R60S
C2) Powell raise 6-8/arm @ 30X1; R60S
A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec (compare to 4/7
+
6 rounds of..
In two minutes, complete the following:
– Double-Unders x 20 reps
– 200 Meter Run
– Wallballs (20/14) x Max Reps
*Rest 2-3 min after each.
*Proficient at DUs? Do 30.
*Score is total number of wallballs.
A) Strict press EMOM x5; 3 reps (heavy) @2111
B1) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both
B2) Bent over row w/DB 5-7×4 @20X1; R60S
C1) Good mornings 6-8×3 @ 30X1; R30S
C2) 5-10-15-20 ring dips for time x3 (pick reps depending on ability)
Function
4-5 rounds at 90%:
– 500 m row
– 10 power snatches (75/45)
– 10 pull-ups/ring rows
– 10 box jump – step down (24/20)
R4-5M
Performance
4-5 rounds at 90%:
– 500 m row
– 14 power snatches (75/45)
– 14 pull-ups
– 14 box jump – step down (24/20)
R4-5M
*Switch order each set.
*Keep round times the same.
*5 rounds if time permits.
*Record times