6am post wod mobility with Taco
(A) Bench Press
10-8-6-4-2-1
Start at around 65%
(B) For Time
Run 600m
5 x Power Snatch: 50/35/30
10 x Box Jump
Run 400m
10 x Power Snatch
15 x Box Jump
Run 200m
15 x Power Snatch
20 x Box Jump
EXTRAS
(1) Pause Jerk + Jerk: Max in 8min Then finish with 1@95% & 1@90%
(2) Push Press: Build in load over 5 lifts
(3) For quality of movement
Row 500m
25 x HSPU
Row 500m
A) 37,37.5,40,42.5,45,50
ReplyDeleteB) 16:09
Rowed
A)60,65,70,80,85,95 (new PB by 4kg)
ReplyDeleteB)11:44 Rxd
A) 50, 52, 55, 60, 62.5, 67.5
ReplyDeleteA) 50,60,70,80,85,90
ReplyDeleteB) 8:48 rxd
Extras
1) 90 then 85,80
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ReplyDeleteA) 40, 45, 47.5, 50(2), 50, 55
ReplyDeleteB) 12:19 - row, 30kg snatch off blocks, 12" step up with 12kg kbs
Extras-
1) 55, 52.5, 50
2) 42.5, 47.5, 50, 52.5, 55
B) 9:50 rx
ReplyDelete