05/07/2020
Warm-up
Warm-up
Warm-Up
Pick 1:
a) Row 3 min
b) KB Swing 20 sec on / 10 sec off x 6 Rounds
c) Run 50m, 10 Reverse Lunges x 3 min
+
3 Rounds
10 Tempo Crunch
8/8 Single-Lg Touchdown
6 Football Burpee
Pick 1:
a) Row 3 min
b) KB Swing 20 sec on / 10 sec off x 6 Rounds
c) Run 50m, 10 Reverse Lunges x 3 min
+
3 Rounds
10 Tempo Crunch
8/8 Single-Lg Touchdown
6 Football Burpee
Weightlifting
Metcon (Weight)
Every 3 min x 4-6 Rounds
2 Hang Power Clean +
2 Hang Squat Clean w/ 2 sec Pause at Bottom +
2 Front Squat +
20 sec Front Rack hold
– start at a medium weight and build across sets
– post final weight
2 Hang Power Clean +
2 Hang Squat Clean w/ 2 sec Pause at Bottom +
2 Front Squat +
20 sec Front Rack hold
– start at a medium weight and build across sets
– post final weight
Metcon
Metcon (Time)
3 Rounds for Time
15 Toes to Bar
15 Deadlift @ 225/155
+
30 Bar-Facing Burpees (cash-out)
15 Toes to Bar
15 Deadlift @ 225/155
+
30 Bar-Facing Burpees (cash-out)
Post-WOD
Metcon
Pick 1:
a) Sled Push Intervals
b) Rowing Intervals
c) Assault Bike Intervals
– Go Max effort until you fall off, then rest 2:1 (twice as much rest as work) x whatever time you can manage
a) Sled Push Intervals
b) Rowing Intervals
c) Assault Bike Intervals
– Go Max effort until you fall off, then rest 2:1 (twice as much rest as work) x whatever time you can manage
