03142020

13
Mar

03142020

Cycle 3, Week 3, Day 5

Warm-up
3 Rounds
20 Russian KB Swings
20 sec Bike
8 Strict Pull Ups
Mobility
1′ Child’s Pose

Strength
Push Press (based off of 90% of 3 RM)
3 reps @ 90%
3 reps @ 95%
3+ reps @ 100%

Met-Con
Dana’s Birthday Partner WOD!
25′ Cap (one working at a time)
200 DU’s
50′ HSW
12 Bar MU’s
16 Power Cleans (135/95#)
50′ HSW
12 Bar MU’s
14 PC’s (155/105#)
50′ HSW
12 Bar MU’s
12 Power Cleans (185/125#)
50′ HSW
12 Bar MU’s
10 PC’s (215/145#)
50′ HSW
12 Bar MU’s
*Work to a heavy clean in remainder of time

Extra Work
7 Rounds
50′ Yoke Carry (25′ down/back)
15 GHD Sit-ups
10 Dumbbell Curls (ea. arm)