Warm Up
200m run
3x
then...
10 pvc OHS
5 broad jumps
3x
WOD
Five rounds for time of:
15 Alternating lunges from front rack position(95lbs/65lbs)
30 Double-unders
POST TIME TO COMMENTS
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Strength
Push Press
5 sets x 2 reps
H.A.P
Accessory Work
Banded Triceps Extensions
3 sets x 20 reps
Accessory Work
Banded Triceps Extensions
3 sets x 20 reps
Endurance
100m sprint
1 minute sprint
8x
Row
100m sprint
1 minute sprint
8x
I can't do an odd number on an alternating leg exercise. I'm OCD like that, sooo...
ReplyDelete16 front lunges 30Kg (66#)
30DUs
5RFT = 8:25
Push Press:
5x2
(55Kg x 3sets)
(50Kg x 2sets)
I had to lower the weight b/c it was turning into a Push Jerk.
Back Ext:
3x20 Holy Smokes I couldn't do a full set of 20 it burned so bad.