Wods

Feb 25

By February 24, 2019 No Comments

Fitness & Performance Warm Up:
3:00 Bike or Row

2x
10m banded monster walks
10 banded frog jumps
10m lateral banded monster walks in each direction

10 Squats w/ empty barbell
8 Squats w/ 40%
6 Squats w/ 60%
4 Squats w/ 70%

Fitness & Performance Strength:
Back Squat 5 x 5 @ 75%, rest only as required for UB sets

Fitness Metcon:
40 KBS 1.5/1 pood
30 Lateral Over The “Bar” Burpee
100 SU
30 KBS
20 LOTBB
75 SU
20 KBS
10 LOTBB
50 SU

Performance Metcon:
30 Power Cleans 135/95
30 Lateral Over The Bar Burpee
75 DU
20 PC
20 LOTBB
50 DU
10 PC
10 LOTBB
25 DU

Fitness & Performance Core:
5x
:20 hollow rock
:40 rest

Jeremy

Author Jeremy

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