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| Dang 66 guys... trying to break my med balls |
3 Rounds:
Run 200m
2 Ring HSPU's
10 OH Squats (pause at bottom) PVC
Run 200m
2 Ring HSPU's
10 OH Squats (pause at bottom) PVC
Dynamic Warm-up
WODs:
Strength:
Press: 75% x 5, 80% x 5, 85% x 5+
MetCon:
6 RFT of:
5 Burpees
Run 200m
5 Burpees
10 Box Step-ups 75#, 20" (full extension at top!)
5 Burpees
Run 200m
5 Burpees
10 Box Step-ups 75#, 20" (full extension at top!)
Endurance: Tabata 1.5
Run or Row: 20s on, 10s off, 12 Rounds
Run or Row: 20s on, 10s off, 12 Rounds
1 comment:
Wide stance box squat: 50% x 12 x 2 (160#), 60s rest between.
Dynamic DL: 70% x 8 x 1 (250#), 60s rest between
MetCon: 14:11 (135# x 16", 200m approximately)
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