Day: May 1, 2018

Wednesday, May 2, 2018

Warm-up: 2 rounds for time 5 Burpee 10 Walking Lunges 10/7 cal. Row – 10/7 cal. Ride – 175 m. Run – 125 reps Jump Rope 5 Wall Balls 20/14   Skill/Strength: Snatch 5×2 @ 85% 1RM – EMOM   MetCon: 5 rounds for time RX+ 21 Wall Balls 20/14 15 cal, Row/Ride – alternate 9 Ring Dips […]

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Tuesday, May 1, 2018

Warm-up: 5 minute AMRAP of:  20 Double-unders / 60 Single-unders 5 Burpee 10 Box Jump 20/16   Skill/Strength: Front Squat 5×5 @ 70% 1RM   MetCon: 3 rounds for time RX+ 5 Overhead Squat 115/73 10 Sumo Deadlift High Pull 115/73 15 Ball Slam 30/20 RX 5 Overhead Squat 95/63 10 Sumo Deadlift High Pull 95/63 15 Ball Slam 30/20 Fitness/Recovery […]

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