Warm-Up:Run 400m
Dynamic Warm-up
Burgener Warm-up
WODs:
Strength:
Front Squat 3x3 or 3x5
Max Weight Back Squat 21 Reps
Max Weight Back Squat 21 Reps
MetCon:
5 RFT of:
5 Muscle-Ups*
10 Power Clean 135#
Run 220m
*Sub for 5 CTB Pull-ups/5 Ring Dips
5 RFT of:
5 Muscle-Ups*
10 Power Clean 135#
Run 220m
*Sub for 5 CTB Pull-ups/5 Ring Dips
Endurance: Tempo (85% 1st half, 95% 2nd half)
Run: 10k Total
Row: 3k Total
Run: 10k Total
Row: 3k Total
Pic1: Agee, heavy squats
Pic2: David Agee, box jumps
Vid: The guys doing the WOD from Monday
Pic2: David Agee, box jumps
Vid: The guys doing the WOD from Monday
No comments:
Post a Comment