Monday, 6 December WOD

Warm-up

  • 200m Run
  • 10 Single Arm KB Russian Swings
  • 200m Run
  • 10 V-Ups
  • 200m Run
  • 10 Goblet Squats
  • -Couch Stretch
  • -Pigeon Stretch

STRENGTH

  • Back Squat 5-5-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 65% of 90%
  • Set 2: 75% of 90%
  • Set 3: 85% of 90%
  • All percentages based off 90% of 1RM. Looking for 5-10 reps for the max reps, rest 2:00 bt sets.

METCON

  • Complete as many rounds as possible in 20 mins of:
  • 200m Run (20/16 Bike Calories)
  • 20 Toes-to-bars
  • 20 Kettlebell Snatches, 53/35 lbs

Try to keep moving, recover on the bike and try to push the other movements. KB Snatches are from the hang of course. Scaling Options: Scale to knee to elbows or knee raises if needed or sub V-Ups for today. Use a KB weight that is moderate and that you can hold 10s with! If you don’t have a bike sub 200m Run!

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