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Wednesday

24
Feb

Wednesday

IMG_6827

 SKILL

 

EMOM in 9 min:

 

Min 1 = :40 sec of Handstand Kick Ups

Min 2 = 5 Burpees + 10 V-Ups

Min 3 =  5 Single Leg KB Deadlift each leg (slow & controlled)

 

STRENGTH

 

Deadlifts

 

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 75%

3 @ 85%

1+ @ 95%

 

WOD

 

Row 20 Cals

then..

3 Rounds of 

10 Hang Snatch (95/65)(75/55-45)

5 Strict Pull Ups

then…

Run 400 m

then..

3 Rounds of 

10 Hang Snatch

5 Strict Pull Ups

then…

Row 20 Cals