banner

TUESDAY 150421

Warm-up:

Run 400m 

15 leg swings

10 jumping lunges

15 squats

Samson lunges down

Inch worms back

High knees down

Butt kicks back

10 push ups

5 strict pull-ups 
Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

Rest 2 minutes between sets.

WoD:

Every minute, on the minute, for 6 minutes…

6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.


Mobility:

Mash quads and IT Bands

Lax to pecs

Roll posterior

Read more

Search

+
WordPress Image Lightbox Plugin