[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Push press. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.
[/accordion]
[accordion title=”Strength”]
-ME Push press
-5RM x 5
[/accordion]
[accordion title=”S&C WOD”]
5 RFT
Row 250m
5 Power cleans 70% 1RM
[/accordion]
[accordion title=”Assistance”]
Weighted sit ups x 5 x 5
“[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.
-3X NFT 5-15 reps
Tall Clean Walking Jerk
Reverse Hypers OHS
MWOD Box Breathing
[/accordion]
[accordion title=”Intent”]
Wide stance to get your hips strong. Gone for the 6 reps for a change. Keep barbell speed up. The wod is a near max lift so its very important to keep good position.
[/accordion]
[/accordions]
