WARM-UP:

3 rounds of 10 reps:
Russian baby makers (5 per round)
Overhead squats w/ PVC
Sit-ups or GHD sit-ups
Back extensions or supermans
Pull-ups or ring rows
Hand release push-ups

SKILL-

3 x 6 Single arm overhead squats per arm

https://youtu.be/fa_yJa2XwXk

STRENGTH

Back Squat
5 reps @ 70%
3 reps @80%
1 rep @85%
1 rep @ 90%
Followed by 3 sets:
Back squat x 7 reps @ 70%
Rest as needed
WOD:
4 sets for times of:
30 Calorie Row
60 Double Unders
15 Toes-to-bar
1:1 Work:Rest Ratio-rest for as long as it took you to perform the set
______
LEANFIT:

4 rounds for time of:

400m Run
20 Thrusters (65 lb./45 lb.)
10 Pull-ups
20 Burpees

______

DE:

10 rounds for time of:

12 Push-ups
2 Deadlifts (185 lb./125 lb.)
2 Box jumps
200m Run (to food park), walk back

 

Media:
Monday WOD, March 5, 2018