10-SEP-14

A.

-Group Joint Warm Up

-500m Row

4 rds NFT

20’ Foot Pressing Lunges 45/33#

5 K2E

1 Muscle Up (or 5 C2B)

 

B.

OHS 5×3

Recommended Loading (of 3 rep max)-

75%

80%

85%

90%

85%

 

C.

WOD: Time each round separately

600m Run

5 OHS 135/95#

 

-Rest till clock hits 5:00

 

400m Run

10 OHS 135/95#

 

-Rest till clock hits 10:00

 

200m Run

15 OHS 135/95#

*Each set as an all out sprint.

 

D.

1 min couch stretch each leg

1 min pigeon stretch each leg

1 min roll out hamstrings each leg

1 min squat therapy

 

Comments are closed.