Monday 14th May 2018

 

Warm – Up: 400 m run

10 Baby Makers

10 Samson Stretch

10 Side lunges

Barbell Warm-up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength:  Pause Back Squat (2 sec hold @ bottom)

@55 – 60% x 4 sets x 5 reps 

**SUPERSET w/ Jump Switch Lunges  20 reps per leg x 3 sets

 –-Competitors: Depth Box Jumps – 3 sets x 5 reps (12″ or 16″ to 20″ or 24″ boxes)

 

MetCons: Complete for Time

“Double Crossed”

10-9-8-7-6-5-4-3-2-1:
Clean and Jerks 115/80
30 Double Unders After Each Set

 

ENDURANCE WOD

2 Rounds in any order for time..
30 Wall Balls
30 Double Unders (60 singles)
30 KB Swings 25/35
30 Cal Row
30 Burpees
30 V-Ups ( sit-ups)
30 Box Jumps
300m run