3 Rounds not for time:
6 Overhead Squat (PVC or 45#)
Run 200m
Dynamic Warm-up
WODs:
Strength:
Snatch 5x3
MetCon:
AMRAP in 12 minutes of:
5 Thrusters 105#
7 Glute Ham Raises
9 GHD Sit-ups
Endurance:
5x Intervals, 1:30 rest:
Run or Row 800m
*Keep pace the same for all 5 intervals
Pic: 5 months ago... This day sucked.
*Station Guys: If you don't have a barbell, skip the strength portion, for the thrusters use a Sparklets jug in each arm. Find a way to anchor your legs to do the GHR's and GHD SU's. If you can't, do weighted Good Mornings for the GHR's and 2x Sit-ups for the GHD SU's.
No comments:
Post a Comment