[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
-DE Bench 70% 1RM x3 x4-8
keep speed fast. If you dont know your 1 RM test that instead of the DE.
[accordion title=”S&C WOD”]
10 Weighted step ups 20/15kg dumbbells
10 Weighted press ups 20/10kg plate on back
10m bear crawl
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
Speed bench, Wave 2 week 1 so 70%% plus bands and ensure it’s fast. Then a wod with a bit more upper body work mixed in with weighted step ups. Step ups to get single legs to get a dose of working solo up AND down. Also the weighted press ups are to be done right before the crawl, to get your upper body loaded in a different way.