My apologies for not putting up a workout yesterday, travel makes it difficult sometimes to get everything done that I need to. We will make up for it today since its a beautiful Saturday!
Warm-up:
5 100yd sprints (start at 50% and work up to about 80%)
10 dislocates
30 air squats
20 barbell rollouts
30 overhead squats
Strength:
Back Squat 7x3
Front Squat 5x5
20 Rep max test:
Jerk do 20 unbroken reps (you can rest in the rack position or overhead but if you drop the bar below shoulder level your done)
Metcon:
Scooter
400m farmers carry 53lbs/35lbs
20 burpee box jumps 30/24
400m plate carry 35lbs/25lbs
20 burpee box jumps
400m plate carry 35/25
20 burpee box jump
400m farmers carry 53/35
Cash out:
10 rounds
1 min row for cals
1 min rest
Looks like a fun one! Ill have to do it next week. Wish i was there to wod with all of you. Keep up the hard work and show everyone how b.a. we are!
ReplyDeleteStrength:
ReplyDelete275 Back Squat
225 Front Squat
20 Rep Max:
Shoulders a little tight today but managed to get 135lbs.
Wod:
27:28 w/55dbs and 45lbs plates
My hands are shot now!