09142019

13
Sep

09142019

Cycle 3, Week 4, Day 5

Warm-up
2 Steady Rounds
20 Russian KB Swing (53/35#)
20 Dead Bugs
8 Strict Pull Ups w/ 1 second Pause at the top or 8 Ring Rows w/ 1 second Pause at the top
200m Run

Strength
Deadlift
2 x 15
First set is a warm up, second set is what counts

Met-Con
FIT
1000m Row in 250m increments (P1 rowing, P2 has to bearhug sandbag; if SB is dropped, rower must stop)
150 Air Squats
150 KBS (25/15#)
150 Single Unders
1000m Row in 250m increments (P1 rowing, P2 has to bearhug sandbag; if SB is dropped, rower must stop)

RX
1000m Row in 250m increments (P1 rowing, P2 has to bearhug sandbag; if SB is dropped, rower must stop)
150 Air Squats
150 KBS (53/35#)
150 Double Unders
1000m Row in 250m increments (P1 rowing, P2 has to bearhug sandbag; if SB is dropped, rower must stop)

Competition
1000m Row in 250m increments (P1 rowing, P2 has to bearhug sandbag; if SB is dropped, rower must stop)
150 Air Squats
150 KBS (70/35#)
150 Double Unders
1000m Row in 250m increments (P1 rowing, P2 has to bearhug sandbag; if SB is dropped, rower must stop)

Extra Work
3 RFT
25′ Yoke Carry
25 Wallballs (20/20#)
25′ HS Walk
*Sub 5 Wall Walks or 15 Box Push-ups for HSW