Friday 100617


Published October 6, 2017


PreWod

Warmup:
Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3 and do 3 reps of bodyweight exercise (burpees, pushups, airsquats, mt climbers, etc). If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty.

Barbell Warmup + Active Stretching
5 Good Morning 

5 Back Squats

5 Elbow Rotations

:30 Second Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts 

5 Front Squats

:30 Seconds Push-up to Down Dog
3 sets of 4 Push-ups

Strength: 15 min
Press – Bench**
6 @ 55%
6 @ 65%
4 @ 70%
3 @ 75%
2x2 @ 80%

**Will need to partner up for this. Use the 55% and 65% as main warmup sets

Metcon:

3 Rounds for time: 

500 Meter Row

12 Deadlifts (245/165)

21 Box Jumps (30/24)



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