Warm-Up:
Run or Row 400m
30 Push-Ups
50 Sit-Ups
30 Push-Ups
 |
FGB in the heat of the afternoon... |
Dynamic Warm-up
WODs:
Strength:
Deadlift: 75% x 5, 85% x 3, 95% x 1+
Good Mornings: 3x10 at medium weight
Hang Snatch Pulls (Optional)
Good Mornings: 3x10 at medium weight
Hang Snatch Pulls (Optional)
MetCon:
30, 20, 10, 5 reps for time of:
Power Clean 115# or 135#
Ring Dips
Lateral Jumps (over bar used for PC's; side-side=1 rep)
Power Clean 115# or 135#
Ring Dips
Lateral Jumps (over bar used for PC's; side-side=1 rep)
Endurance: 1:1 Intervals
45s on, 45s off, 1:30 on, 1:30 off, 3min on, 3 off, 6 on, 6 off, then go back down...
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