PREPARATION:
2 laps of the halls, and then:
1 round of:
- 25 Air Squats
- 20 Sit Ups
- 15 KB Swings
- 10 Goblet Squats
- 5 Push Ups
STRENGTH:
Every 90 seconds for 8 rounds (12 minutes) of:
- 1 Pause Front Squat @ 77.5% (spend 2 seconds in bottom) + 1 Front Squat
- this heavier than last week; pause at bottom is only 2 seconds
then:
- drop the weight to 60% and perform a Max set of Front Squats
Met-Con WOD:
PART A>
7 rounds of the following for time:
- 7 Thrusters @ 95/65
- 6 Power Cleans @ 95/65
- 5 Burpees
REST 5 minutes
PART B>
- Spend 15 minutes establishing a 1 rep max Thruster for today
- REST 5 minutes
PART C>
Complete the following in any order, NOT FOR TIME:
- 1 width of the gymnasium (there and back) Overhead Walking Lunge with suitable weight that allows you to cover 1/2 the distance without dropping
- 10 Deadbugs with press against wall
- 10 Deadbugs with KB
- 1 trip with Sledbarrow around pylons
- 1 walk with Slosh Pipe overhead
- 10 Handstand Shoulder Touches
- 1 length of the gymnasium (there and back) carrying D-Ball or Sandbag across chest
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