Tuesday 12-18-18

 

 

 

 

 

 

 

 

 

WARM UP

 

ROWING or RUNNING

Row 1000m @ EZ pace

RUN 800 m

 

Kettlebell Warm-up

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

 

 

Strength

BACK SQUAT – WEIGHTLIFTING
Every 3:00 for 15:00 (5 sets):
4 Back squats
Sets 1-2 @ 75%
Sets 3-5 @ 80%

*Use a light load.

WOD

“Jackie”

For Time:
1000 meter Row
50 Thrusters (45lbs/35lbs)
30 Pull-ups

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