Warm-Up:
6 Rounds:
Sled Drag 200', 45#
Double-Unders: 5 mins for max reps
Sled Drag 200', 45#
 |
| Vic doing close grip bench. Yes, he did the metcon too... |
Double-Unders: 5 mins for max reps
Dynamic Warm-Up
WODs:
Strength:
DE Wide Stance Box Squats: 10 x 2 at 60% + Black Bands, 45s rest
Speed Deadlifts: 8 x 1 on 3" blocks at 70%, 45s rest
Romanian Deadlits: 4 x 6
Speed Deadlifts: 8 x 1 on 3" blocks at 70%, 45s rest
Romanian Deadlits: 4 x 6
MetCon:
5 RFT of:
3 Power Clean 185#
10 Tuck Jumps
Run 200m
3 Power Clean 185#
10 Tuck Jumps
Run 200m
Endurance:
Run or Row: 30s on, 2 min off, 10 Rounds. Begin with a "rolling start"
Run or Row: 30s on, 2 min off, 10 Rounds. Begin with a "rolling start"
No comments:
Post a Comment