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WOD- Monday, 8/20/2018

WU:
2 RFQ:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

A. Strength: Front Squat (Week 6, 20:00)
1 x 6 70%
1 x 6 80%
1 x 3 90%
1 x 2 95%

B. Conditioning
3 RFT:
21/18 Cal Row/Bike
21 Wallballs
21 KBs (53/35)

Extra Credit: Sprints
5 x 100m.
Try to find a straight away (no turns or corners).
Before you start your first 100m sprint, complete 5 x 50m at increasing intensities.

Extra Credit 2: Durante’s Core
5 RFQ
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds

 

Unless your a beginner you should finish all 5 rounds. Beginners (< 6 months), complete at least 3 rounds.

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