Wednesday May 15, 2018

 

 

Warm – Up:  250 m run

10 PVC Pass Thru

10 PVC Around the World

10 PVC Good Mornings

10 PVC Overhead Squat

10 Leg Swings

10 Samson Stretch

OUTSIDE:  (As a Class !!) . 

50 m sprint x 4 sets  (effort – 50 %, 60%, 70%, 85%)

 

Strength: Barbell Jump Squats

10 reps x 3 sets @ 20%

 

MetCon: For Time

 “SNAKE BITE”
21-15-9
Squat Snatch 95/65
Chest to Bar Pull-ups

(SCALE)

For Time:
15-12-9
Power Snatch 75/55
Overhead Squats 75/55
Pull-ups

 

ENDURANCE WOD

(no rest between)

4 Rounds for Time
300m Run
20 Single Leg V-Up (10ea)
20 Single Arm DB Thrusters (10ea) 20/30

4 Rounds for Time
200m Run
16 Box Jumps
16 Single Arm KB Swings (8ea) 25/35

4 Rounds for Time
100m Run
10 Burpees
10 Slam Balls