Aug 31, 2018

 

a) WARM UP:

  • 7 way hips to start
  • Row for 2 mins

Then,

2 rounds

  • 10 squats (round 2 with empty bar)
  • 10 empty bar strict presses
  • 10 banded pull aparts

 

b) STRENGTH 1:

  • E2MOM x 3 sets of: Back Squat x 5 reps

Build weight each set (70%,75%, 80%)

STRENGTH 2:

  • E2MOM x 3 sets of: Strict Press x 10 reps

Aim for 3 heavy working sets.

c) WOD:

Every 2 minutes, for 30 minutes, complete:

  • Station 1 – 400/350m Row
  • Station 2 – 30 Wall Ball Shots (20/14 lbs to 9/10′ target)
  • Station 3 – 400m Run
  • Station 4 – REST
  • Station 5 – 20 Double Unders + 20 Walking Lunges (50/35 lbs)
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