Tuesday 101017


Published October 10, 2017


PreWod

Warm up:
200 m run then: 

Quad Stretch

Knee to Chest 


Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts

Toe Walk

Heel Walk 

3 Air Squats + Broad Jump

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

Barbell Warmup
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Strength (15 min)

Front Squats
4x4 @ 85% of 1RM

Metcon: “Sandbag” 20 min time cap
800 Meter Run or 60/42 Calorie Row or 60/42 Calorie Assault Bike
100 Double Unders
800 Meter Sandbag Run (50/35)
100 Double Unders
800 Meter Run or 60/42 Calorie Row or 60/42 Calorie Assault Bike



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