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WOD - Monday, 7/23/2018

WU:

3 RFQ
18 KB Front-rack Lunges (9/9, 2 KBs, light)
15 Double KB Swings (USSR, 2 KBs)
9 Chin-ups

A. Strength: Front Squat (Week 2) (20:00)
Sets/Reps % 1RM
1 x 10 60%
1 x 8 65%
1 x 6 70%
1 x 6 75%
1 x 6 80%

B. Conditioning
3 Rounds, with purpose:
21 Cal Row
15 Burpees Over Rower
9 T2B

 

Time Cap: 12:00

This workout does not have to be a full on sprint. This can be attacked as a brutal breather or as a chill flush. Let the athletes dictate how hard they want to go today. Recording the time can be optional.

Extra Credit: GHD Sit Ups/Back extensions / Holds (10:00)
TABATA 1:

Alternate between: GHD SUs and Horizontal Holds (Face up).

 

rest 2:00
 

TABATA 2:

Alternate between: GHD Extensions and Horizontal Holds (face down).

When coach says the conditioning is "Not for time."

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