WOD NOTES:
We will run the clock today to monitor rest phases.
Today is push/pull strength focused.
Fitness and Performance
Row warm up:
1000 m – every 250 m increase SPM -18-20-22-24
Dynamic prep
2-3 sets
Leg swings F/B/L/R x 12
Bird dogs x 12
Band good mornings x 12
Push/Pull
10 Dead lifts @50%
10 Push ups
Rest 3 minutes
8 Dead lifts @60%
15 Push ups
Rest 3 minutes
8 Dead lifts @65%
20 Push ups
Rest 3 minutes
5 Dead lifts @70%
25 Push ups
Rest 3 minutes
5 Dead lifts @75%
30 Push ups
Sport
Snatch
80-85-90% x 3 waves
20 minutes
Build up to 1 RM
Dead-stop Front Squat
10 minutes
Assisted MU practice
to be discussed in class with each individual
12 minute AMRAP
30 DL @135/95
20 burpee over bar
20 DL @225/155
20 burpee over bar
10 DL @275/185
20burpee over bar
5 DL @315/225
20 burpee over bar
3 DL @365/255
20 burpee over bar
2 DL @395/275
20 burpee over bar
