Friday is a perfect day to test your abilities. Push hard and earn you weekend! Tomorrow will be a rest day so PUSH YOURSELF TODAY!!!
Warm Up:
Pick your "GOAT" and work on it for 10 minutes.
Turkish Get ups- 5x3 at moderate weight
SWOD:
Weighted Ring dips 5x3
Weighted Pull ups 5x3
Muscle Endureance:
Every minute on the minute for 10 minutes perform:
7 wall ball shots 20/14, both to 10 foot target
7 Box Jumps 24"/20"
Lactate threshold training:
Complete 5 sets of the following:
3 Tough(Heavy) touch and go Power Cleans
10 Burpees
25 meter High Prowler push down
25 meter Low Prowler push back
* Rest 3 Minutes*
This is meant to be performed at 90%-95% effort for each set. DO WORK!!!
Skill:
ReplyDelete4x3 TGU 25/30/35/40
4x5 CTB pull ups
ME: EMOTM for 10
7x wall ball shots
7x box jumps 24"
WOD: 5 rounds w/ 2 mins rest between
3x power cleans 135# (touch & go)
10x burpees
25m prowler push high
25m prowler push low
1:10/1:14/1:08/1:17/1:14