[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
-DE Bench press
75% 1 RM + Bands x3 x4-8
[accordion title=”S&C WOD”]
5 STOH (Shoulder to overhead) 42.5/35kg
10 Pull ups
20 Russian KBS 32/24kg
Work on the skill of the clean, hit some drills.
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
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.