Warm-Up:
3 Rounds:
10 OH Squats PVC
Run 200m
10 OH Squats PVC
Run 200mDynamic Warm-up
WODs:
Strength:
Squat: 75% x 5, 80% x 5, 85% x 5+
Snatch Balance: 3 sets of 1 rep at 90% (or just work technique at a moderate weight)
Snatch Balance: 3 sets of 1 rep at 90% (or just work technique at a moderate weight)
MetCon:
As Many Rounds As Possible in 10 mins:
10 Overhead Walking Lunges 95# (stomach tight!)
20 Sit-Ups
*If your shoulders are destroyed after the past workouts, just do regular walking lunges.
10 Overhead Walking Lunges 95# (stomach tight!)
20 Sit-Ups
*If your shoulders are destroyed after the past workouts, just do regular walking lunges.
Endurance: Tabata x 8
Run or Row: 20s on, 10s off, 8 rounds
Pic: Dirty Steve hurting mid WOD...
1 comment:
255# x 8 Back Squat
Built up to 175# on the snatch balance
7 Rounds + 13 Sit-ups as RX'd on the metcon
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