Run 400m
30 step ups
30 sit-ups
10 push-ups
10 pull-ups
10 inch worms
Strength:
Box Squat
10x2 @85% of 1RM : 45 second rests between sets
*Reps should be as fast and explosive as possible
Accessory Lifts 3x8
1. Leg extensions
2. Leg curls
3. Back extensions
4. Overhead lunges
5. Close grip seated row
Midline
3 sets of maximum reps of strict toes to bar.
Conditioning
For total reps:
2:00 Maximum Effort Double Unders
Then (no rest)-
3:00 Maximum Effort Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 Maximum Effort KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then (no rest)-
2:00 Maximum Effort Double-Unders
box squat@295
ReplyDeletequad extensions @ 280
lazy boy leg curls @ 214
Good mornings @ 45lb barbell
lunges @ 115
seated row close grip @ 180 for 3 sets 225 for 1
Wod scores:
Du's (singles) 230
wall balls 68 (first 24 unbroken)
kb swings 89
Du's (singles) 203
Box Squats 10x3 @ 295
ReplyDeleteLeg Ext. 3x8 @ 280
Lazy Boy Leg Curl 3x8 @ 262
Good Mornings 3x8 @ 45lb Barbell
Front Rack Lunges 1x8 @ 115 2x12 @ 115
Close Grip Seated Row 3x8 @180 1x8 @ 225
Conditioning
DU's 140
Wallballs 64 (First 30 Unbroken)
KBS 97 (first 71 unbroken)
DU's 121