Blog Archives

5 x 3 Front Squat

“Maya”
AMRAP – 10 Min
     10 Wall Ball 20/10
     10 Box Jumps, 24/20

Happy birthday to my baby girl. How she got to be 8 all of a sudden is beyond me.

You’ve come along way baby but you still have those ‘sweet cheeks’!

7 x 1 Weighted Pull-ups
  
“Maya”
AMRAP – 10 Min
   10 Wall Ball 20/10
   10 Box Jumps, 24/20
   
  
  
BOX JUMPS: Start with your feet directly under your hips, bend you knees while cocking your arms back. When you jump throw your arms up, get everything moving up. Aim for the middle of the box so you land on TOP of the box. At this point you must come to a complete upright position with your hips all the way forward to their normal standing position. This can come from jumping back off the box or as you are stepping down off the box.
  
When you do box jumps you are jumping not leaping so keep your feet together. You are landing on the box, not getting the tips of your toes to the edge of the box.
  
Watch some big jumps.
  
A weighted pull-up may be a strict pull-up or may mean holding a dumbbell of some weight between your ankles. Have fun with it however you do your pull-ups.

  
Watch some big jumps.