jacobcf | Coastal Fitness Ocean Isle Beach

WOW 7.8

5 rounds for total reps:

2 min AMRAP of:

5 Burpees
10 KBS 32/24kg
5 Burpees
5 Thrusters 135/95#

*Rest 2 minute after each round. Score is total reps for all 5 rounds. Begin each round where you stopped on previous.

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WOW 7.8

5 rounds for total reps:

2 min AMRAP of:

5 Burpees
10 KBS 32/24kg
5 Burpees
5 Thrusters 135/95#

*Rest 2 minute after each round. Score is total reps for all 5 rounds. Begin each round where you stopped on previous.

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1) High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.

2) 3 rounds for time of:

Run 400m
21 C2B Pullups
12 Deadlifts 275/185#

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Highlights from Barbells for Boobs.

1) High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.

2) 3 rounds for time of:

Run 400m
21 C2B Pullups
12 Deadlifts 275/185#

Coach’s Notes: Post loads for part one and time completed for part 2.

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“November Rain”

50 KB Swings 32/24kg
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg

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