Monday, August 12, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 200m jog, 10 leg swings/leg, pole squat grind, pole calf stretch, 10 PVC pass thru, 5 TVWQB, 5 BB push jerks, 5 BB back squats, 5 BB squat clean thrusters

WOD

For Max Reps:

0:00 – 10:00 – 1 Mile Run > Max BB Push jerks (135/85) (50+ 85/55)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run > Max BB Back squats (135/85) (50+ 85/55)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run > Max BB Squat clean thrusters (135/85) (50+ 85/55)

Gymanstics

5x5 Tempo Pull-up

WOD

21-15-9
DB Snatch (50/35)
HSPU

rest 3 min

9-15-21
DB HC Jerk (50/35)
Goblet Squat