1) STRETCH:
2) WARM UP:
**SKILL WORK**
SHUTTLE
SUMO DEADLIFT HIGH PULL
SUMO DEADLIFT HIGH PULL
3) W.O.D:
5 INDIVIDUAL EFFORTS (For Total Time) OF:
5 X 10M SHUTTLE
15 SUMO DEADLIFT HIGH PULL #105
REST EXACTLY 90sec.
* Time rest periods accordingly (separate stopwatch), but keep a continuous clock and post total time to complete in comments.
**RAMP WOD**
AMRAP 15 OF:
10 BOX JUMP 20" + #10plate
10 PRESS @ 70%1RM
20 DOUBLE UNDERS
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.
5 INDIVIDUAL EFFORTS (For Total Time) OF:
5 X 10M SHUTTLE
15 SUMO DEADLIFT HIGH PULL #105
REST EXACTLY 90sec.
* Time rest periods accordingly (separate stopwatch), but keep a continuous clock and post total time to complete in comments.
WHITEBOARD
**RAMP WOD**
AMRAP 15 OF:
10 BOX JUMP 20" + #10plate
10 PRESS @ 70%1RM
20 DOUBLE UNDERS
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.
No comments:
Post a Comment