Monday

Pre Warm-up

3 Rounds with sling shot 

5 lateral steps 

5 high knee

5 squats 

+

2 Rounds 

5 inchworms 

10 KBS 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

1.) Work to 85% for 1×2 

2.) Drop 30/20 for 2×3 

*Drop 50/40 is 1RM is greater than 455/225lb 

 

B.) 3 Sets 

8 Single Leg Box Step Up to each leg (front loaded) 

6 Single Arm DB Press 

 

WOD

5 RFT – 13min cap 

10 DL @ 225/155

20 Wall Ball @ 20/14 

 

Cool Down 

1.) 3min ski erg 

2.) 3min row 

3.) 2min pike + foam roll hamstrings 

2018-08-26T22:43:12+00:00 August 26th, 2018|WOD|