01052019

4
Jan

01052019

Cycle 3, Week 4, Day 5

Warm-up:
90 sec Pigeon Stretch (ea. side)
then
10′ Alternating EMOM
30 sec Row/Bike/Ski
10 Wall Balls
then
1′ Standing Straddle Hold

Strength:
8′ EMOM Deadlift x 3 Reps @ 85-95%
(New athletes – Light weight form work 5 reps every minute)

Met-Con:
3′ AMRAP x 3
6 Box Jump Overs (24/20″)
3 Power Snatch (145/105#)
-Rest 3′ Between AMRAP’s-
Scaled:
3′ AMRAP x 3
6 Box Jump Overs (20/16″) or Step-ups
6 DB Snatch (alternating arms each rep)
-Rest 3′ Between AMRAP’s-

10am Endurance WOD:
Warm-up: Same as above
WOD:
Eight Hundred Meter “Helen”:
3 RFT:
800m Run
21 KBS (53/35#)
12 Pull-ups