Warmup: ROM, dynamic stretches, squat with twists, 5 jumping squats, 5x :30 hard/:30 easy row or run
Strength: Front Squats
10 x 3 – work up to a weight where the 3rd rep is challenging and stick with that weight for the duration
WOD:
2 Rounds of
5:00 AMRAP
5 Mountain Climber step ups, ea side
5 Weighted box step ups, ea side
5 Single Leg RDL (AHAP)
Rest 1:00
5:00 AMRAP
10 Goblet Squat
10 Pullups
10 Push ups
Rest 1:00
5:00 AMRAP
15 Double Unders
15 KB swings
15 KB Mason Twist
1:00 Rest/Repeat
Cooldown: Roll out and stretch – quads, calves and achilles
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