Warm-Up:
8 Rounds:
Sled Walk 70#, 200 feet, rest 45s between
Sled Walk 70#, 200 feet, rest 45s between
 |
| Hollywood: 10# sit-ups... Sitting up until his elbows touch his knees... good job |
Dynamic Warm-Up
WODs:
Strength:
*Wide Stance Box Squat (below parallel):
10 x 2 at 50% 1RM + super light bands (black), 45s rest between (add 10% if you don't have bands)
Deadlift standing on 2" blocks: 8 x 1 at 60%, 45s rest between... explosive!
Romanian Deadlift: 3 x 10, 60s rest
*Check out the video below for a visual how to do it. Wide stance, shins stay vertical throughout, butt back! sit on box, explode back up!
10 x 2 at 50% 1RM + super light bands (black), 45s rest between (add 10% if you don't have bands)
Deadlift standing on 2" blocks: 8 x 1 at 60%, 45s rest between... explosive!
Romanian Deadlift: 3 x 10, 60s rest
*Check out the video below for a visual how to do it. Wide stance, shins stay vertical throughout, butt back! sit on box, explode back up!
MetCon:
4 Rounds for Time:
6 Lunges 60% squat 1RM
9 Tire Flips (sub for 115# PC's if no tire)
12 Strict Chest-to-Bar Pull-ups
6 Lunges 60% squat 1RM
9 Tire Flips (sub for 115# PC's if no tire)
12 Strict Chest-to-Bar Pull-ups
Endurance:
Run: 2.5 miles, or:
Row: 2k
Run: 2.5 miles, or:
Row: 2k
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