Warm-Up:
3 Rounds:
20 Double Unders
10 Wall Balls
5 Strict Pull-Ups
20 Double Unders
10 Wall Balls
5 Strict Pull-Ups
Dynamic Warm-up
WODs:
Strength:
Press: 75% x 5, 80% x 5, 85% x 5+
Split Jerk 3, 2, 1, 1, 1 (70, 80, 90%)
Split Jerk 3, 2, 1, 1, 1 (70, 80, 90%)
MetCon:
5 RFT of:
2 Front Squat 185#
8 Box Jumps 36"
Run 200m
2 Front Squat 185#
8 Box Jumps 36"
Run 200m
Endurance:
Run or Row: 30s on, 20s off, 8 rounds
Pic1: Gettin' some in the afternoon
Pic2: Hips fully extended, elbows high and outside... Nice BG
Pic2: Hips fully extended, elbows high and outside... Nice BG
Post Time to Comments
No comments:
Post a Comment