[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[/accordion]
[accordion title=”Strength”]
-DE Bench 75% 1RM x2 x6-12
keep speed fast.
[/accordion]
[accordion title=”S&C wod”]
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
[/accordion]
[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Light speed bench but high reps in each set, remember optional max dose is 24 reps, min dose is 12 reps. Then a Hardcore gymnastic wod! Keep consistent!
[/accordion]
[/accordions]
