TUESDAY 10-2-18

WARM UP

1x 600 m run

Then 2x

Legswings

Hip openers

Knee hugs

Quad stretch

Airsquats

 

Squat mobility

Couch stretch

Ankle

STRENGTH

Back squat

Warm up

40% x 10

50% x 5

Then

Work up to a heavy single for the day then drop set to 70% of your heavy single for and do 10 Reps. 

Warm up

4X 

50 m run

50 m walk

(Picking the pace up each round)

WOD 

6X 200 m

Each for time

REST AS NEEDED BETWEEN ROUNDS

Post WOD

3 sets 

X10Ghd sit ups 

X20 Standing windmill (each side)

X20 Plank (bring elbow to opposite knee)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s