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HB3.6 Sled Drag and Open wod 11.1

 

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[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Row slow and play with RPM/Power output
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[accordion title=”Strength”]
Sled drag 20m 10-20% Heavier than last week
5 Deadlift Style
5 Normal Style

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[accordion title=”S&C wod”]

WOD11.1

MEN
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMEN
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

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[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
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[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
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[accordion title=”Intent”]
Quite heavy sleds to get you to have strong hips and increase over all work capacity. Then long Row intervals to test and improve your long endurance.

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