[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
-No run/row today
[/accordion]
[accordion title=”Strength”]
If you missed the speed squat yesterday do it today, there is a short wod for today!
-DE Box Squat
Wide stance, High Bar, Just below parallel box.
[/accordion]
[accordion title=”S&C WOD”]
-10:00 AMRAP
0:10 wall bar hold, shin over bar (1 burpee penality for every second under :10)
8 Toes to bar
4 one arm kettlebell clean and jerk, each arm
[/accordion]
[accordion title=”Assistance”]
Tall Clean 75% 1RM x2 x5
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Then a benchmark testing the ultimate bodyweight/gymnastic wod: Cindy.
[/accordion]
[/accordions]
