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Wednesday

28
Oct

Wednesday

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SKILL

 

One round of:

 

30-40 DU’s

15 Russian KBS

10 mtr Shuttle run x 4

15 Toe Touches

10 mtr Bear Crawl x 2

10 Pull Ups

Run 200 mtr

10 mtr Walking Lunge-to-ham stretch

 

STRENGTH (Week #2)

 

Deadlifts 

 

Warm Up sets

 

5 @ 45%

5 @ 55%

5 @ 65%

 

Working Sets

(rest/stretch 2-3 min btwn sets)

 

3 @ 70%

3 @ 80%

3+ @ 90% (goal is to max reps after the 5th rep)

 

WOD

 

10, 9, 8, 7…, 1

 

Hang Snatch (135/95)

Front Squat

Box Jump Over (30/24)

 

L1 – 95/55

L2 – 115/75