12
Apr
Tuesday
SKILL
2 Rounds of:
:40 sec of Single Unders
10 Iron Cross + 10 Push to Back Extension
:20 sec Spiderman Hold each leg
15 PVC Good Mornings
STRENGTH
Deadlift 2-RM
Every 2:30 for 15 min
7 reps @ 50% of goal 2-RM
5 reps @ 60-65% of goal 2-RM
3 reps @ 70-75% of goal 2-RM
2 reps @ 80-85%
2 reps @ 90-95%
2 reps @ 2-RM Goal
WOD
4 Rounds each for time:
Run 300 m
then…
15-12-9
Goblet Squats
Push Ups w/HR
KBS (53/35)
then…
10 Burpees
Rest 2 min
L1 – 3 rounds