2-2-18

2-2-18

WARM-UP

10mins

-Group Roll-Out

-then-

10mins

Coach Led Dynamic Warm-Up


WOD

“CRUNCH TIME”

EVERY 3MINS FOR 27MINS (9 Sets)

2Min Amrap / 1Min Rest

-200m Run

-Max Reps of the listed exercise

_________________________

Set 1- Deadlifts (185/125) (+225/155)

Set 2- Box Jumps (24/20)

Set 3- Wall Balls (20/14) (+30/20)

_________________________

***Make sure you pick a level that you can hit continuously and for almost the entire remaining time with minimal stops for rest.

***Scale the run accordingly, should not take over 1:15


EXTRA WORK

30 Total Reps for Strength NOT SPEED!

-Slow & Controlled GHD Rollout Sit Ups

*These should all be as slow as possible curling out as far as you can before losing your midline tightness.

*If able add a small DB to it.

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