Fitness
PART 1)
x 3
Bulgarian Split Squat x 6-8 each
Sand bag hip press x 6-8 (5 sec pause at top)
Ring support x 30 – 45 sec
PART 2)
x 4
Bench press x 10 -12
Ring Rows x 8-10
Flutter kicks x 100
Performance
PART 1)
Back Squat DT (tempo of 32X1)
3@68%, 3@70%, 3@70%, 3@70%, 3@73%
PART 2)
x 5
Bench press x 3-5
Pendlay Row x 5-8
Sport
PART 1)
Back Squat DT (tempo of 32X1)
3@68%, 3@70%, 3@70%, 3@70%, 3@73%
PART 2)
WOD THROWDOWN EVENT 2, WOD 1
For time:
15-12-9
Hang power clean 115/75
Burpee Box jump 24/20
Thruster 115/75
