2-8-18

2-8-18

WARM-UP

Partner Front Rack Lying Stretch- 90secs each

-then-

50′ Alternating Lunge + PVC Pass Thru

50′ Alternating High Kicks

15 Slow and Controlled Front Squats


STRENGTH

FRONT SQUAT

EMOM-EVERY 3MINS FOR 15MINS

1st- Max Reps Unbroken @ 67%

2nd- Max @ 72%

3rd-Max @77%

4th- Max @82%

5th- Max @ 87%

*Just like last week go for as many smooth, good technique reps as possible….Sets should not take longer than 1min.

 


WOD

TWO SCORES

6Min Amrap

-10 Wall Balls (20/14)(+30/20)

-100M Sprint

 

-2mins Rest-

 

FOR TIME:

-You will hit the same exact amount of work you hit in part 1 but for time and in one big chunk set.

(Example: If you complete 6 rounds and 4 wall balls on part 1 then part 2 you are going to do 64 wall balls and a 600m run for time.)

*You should be aiming for a wall ball that you can go unbroken with on the Amrap and not have to take rest breaks…MOVE QUICKLY!

 

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