Tuesday, 15 March WOD

Warm-up

  • 200m Run
  • 20 Lunges + 15 Air Squats
  • 200m Run
  • 10 Leg Swings + 5 Broad Jumps
  • 200m Run
  • 5 Inch Worms + 1 Push Up
  • -1:00 Couch Stretch
  • -1:00 Pigeon Stretch
  • -1:00 Squat Hold

STRENGTH

  • Back Squat 1×1 at 90% 1RM
  • Back Squat 1×5 at 75% 1RM
  • Back Squat 1×5 at 75% 1RM
  • Rest as needed between sets.

Rest as needed bt sets, looking for a good single today so work up to 85-90% of 1RM based on feel. Then two sets of 5 reps at 75% , for these focus on speed and power out of the bottom.

METCON

  • 5 rounds, each round for time, of:
    • Run, 400 m
    • Sled Push, 135/90 lbs, 20 yd
    • Rest 1 min between each round.

During your 1 min of rest perform: Bike Erg- recovery The goal today is to push the back half of the run and the sled to then recover on the bike. If you don’t have a bike do 200m recovery jog. If you don’t have a sled substitute 15 Box Jump Overs @24/20”. Scaling Options: Sled weight should be moderate but still something you can push fast and move well.

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