Thursday, February 21, 2019

Warm-up: WOD – 1 rd
 
  • 300/200 m. Row – 10/7 Bike
  • 7 Thruster
  • 7 Pull-up
  • 7 burpee
 
 
MetCon:
Test #2 for time
RX 75/53
Row 500/400 m. or Bike 20/15 cal.
 
  • Bike or Row
  • 2 rds. Bergeron Test
  • Bike or Row
  • 2 rds. Bergeron Test
  • Bike or Row
  • 2 rds. Bergeron Test
  • Bike or Row
Bergeron Test is
7 Thruster, 7 Pull-up & 7 Burpee

Fitness/Recovery
5 rds for time
 
  • 20 Step-up 20/16
  • 10 Thruster
  • 10 Pull-up
  • 10 Slam Ball
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @ 70% EMOM
  • Speed Pull Sumo Deadlift 10×2 @ 70%
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75 ea.