Tuesday 100317


Published October 3, 2017


PreWod

Warm up: 15 min, 3 min mental preparation/box breathing
Line Drills (:20 sec each)
Run 200 Meters then

Quad Stretch

Knee to Chest 

Solider Kicks

Knuckle Drags

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spiderman 

Walkouts 

Toe Walk

Heel Walk 


Strength: 15 min

Back Squat
5 @ 75% of 1RM
4 @ 80%
2x3 @ 85%
3x2 @ 90%


Metcon: 5 Rounds for time (15 min time cap)

200 Meter Run (if unable to run 200 Meter Row or 14/10 Calorie Assault Bike)
30 Double Unders (DU scale: Cut Repetitions to 15, :30 Double Under Practice, 60 Single Unders
9 Hang Squat Cleans (115/85)

** Score time or total reps: 1 rd = 40 reps (bike, run, row = 1 rep)



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