Reaper Of Reps

Sep 28th, 2020

Category: Uncategorized

Reaper Of Reps

Jill

Outside Primarily- Unless Raining

Warm-up
2 Rounds
:45 Work/:15 Rest and switch
-Kneel To Stand With one or two KBs in front rack position
-Moon To Sky
-Waiter’s Walk with one arm locked out overhead and one KB in Front Rack Right Side
-Waiter’s Walk Left Side

Strength
EMOM10
Front Squat
3 Reps
31×1*

*3 Second negative, 1 second in the bottom, explode up, 1 second reset at the top

WOD
4 Rounds
1:00 For Max Reps
1. Shoulder to Overhead 115|75
2. KB Lunges 2|1.5
3. Kettlebell Swings 2|1.5
1 Minute Rest

Level 2 – 95|55
Level 1 – 75|35
ADV -135|95, Double Front Rack Lunges

Extra Work
60|50 Cal Row
50|40 Cal Assault Bike
40|30 Cal Row
30|20 Cal Assault Bike
20|15 Cal Row
10|7 Cal Assault Bike

Efforts should be all out with 1:1

Workout Flow – Complete the 50 cal Row rest the time it took to complete,
Complete the 50 cal assault bike rest the time it took to complete and so on and so forth