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MONDAY 150316

Warm-up:

Run 400m

Then

3 rounds not for time of…

5 pull-ups

10 push-ups

15 squats

Then

Spider-Man crawl down

High knee skips back

Inch worm down

Butt kicks back


Strength:

Every 2 minutes, for 10 minutes (5 sets)…

Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

followed by…

One set of…

Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

** If you did 15.3 on Sunday you may want to slightly back off the percentages some

WoD:

Complete as many rounds and reps as possible in 10 minutes of: 

400m run buy in

Then 

5 Shoulder to Overhead (155/105#) 

10 Box Jumps (24/20″) 

15 Russian Kettlebell Swings (53/35) 

*WLC workout retest- please notate your weights and rounds and reps for the post challenge workout 


Mobility:

Work on calves with KB handle

Mash quads

Lax to shoulders

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