[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the thuester prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[/accordion]
[accordion title=”Strength”]
-DE Box Squat 75-80% X2 + DE Deadlift 75-80% X2 on 1:00 X 3-10
With bands on both lifts.
[/accordion]
[accordion title=”S&C WOD”]
MEN
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
[/accordion]
[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[/accordion]
[accordion title=”Assistance”]
-During the cool down either:
Peg board climb 1 accent X5
OR
MAx rep strict pull ups 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”]
Warm up with the box squat and some deads. Then an advanced speed squat session! still light, week 2 of wave 2. Then a Games Open Wod. As the open will be on us soon, time to text some of the old wods.
[/accordion]
[/accordions]
