[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the Deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
-No run/row today
[/accordion]
[accordion title=”Strength”]
-DE Bench press
75% 1 RM + Bands x3 x4-8
[/accordion]
[accordion title=”S&C WOD”]
-15:00 AMRAP
5 STOH (Shoulder to overhead) 42.5/35kg
10 Pull ups
15 Squats
20 Russian KBS 32/24kg
[/accordion]
[accordion title=”Assistance”]
-Clean
Work on the skill of the clean, hit some drills.
[/accordion]
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[/accordion]
[accordion title=”Intent”]
Speed bench, try now to use bands. Its good to go light and fast to get you power and also endurance. Then a wod to let you go longer in a wod. STOH to keep your upper body strong then Russian KBS, heavy to get you strong hips and lower back.
[/accordion]
[/accordions]
