7
Sep
Wednesday, September 7, 2016
Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 3 Sets:
B) 3 Sets:
C) 3 Sets:
Skill: |
WOD: |
For Time:
|
Additional: |
|
Performance
Strength/Skill: |
Warm Up:
Strength: A) 3 Sets:
B) 3 Sets:
C) 3 Sets:
Skill: |
WOD: |
For Time:
|
Additional: |
|
Competition
Strength/Skill: |
Warm up:
Strength: Perform After WOD 3 Sets:
Skill: |
WOD: |
8 Sets: (EMOM Alternating Movements, 24 total minutes)
*Should have plenty of rest in the beginning if not scale accordingly.
|
Additional: |
Endurance:
Running 2000m @ 85% of 1 Mile Pace, 400m @ 94% of 1 Mile Pace, 1000m @ 85% of 1 Mile Pace, 400m @ 94% of 1 Pace, 1200m @ 85% of 1 Mile pace * Rest 3-4min between reps |