10/10/17 Training Not Testing

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Warm Up:

2 sets alternating movements w/ a partner.
1) Bike 20 seconds easy + 10 seconds hard
2) Air Squat + Up-down x 30 seconds
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2 sets of:
10 R. Kettlebell Swings
5 Squat Jumps
10 Rev Goblet Lunges
10 Band Pull Aparts
40 Single Unders
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2 sets:
10 Hanging Shrugs
6 Strict Empty BB Press

Skill, Strength, or Mobility:

A1) 3 x 6 Tempo Strict Press @ 3130
A2) 3 x 8each Single Arm Ring Row w/ Pause
-rest as needed.

WOD:

4 sets at same speeds (80%).
*Goal is to maintain same speed across all sets.

16/12 Calorie Row (or) 24/18 Calorie Bike
12 Shoulder to Overhead (115/80)
10 Box Jumps
8 Power Cleans (115/80)
-rest is determined by your ability to recover and repeat the same effort based on time. Choose below: (remember, effort is 80%)

Rx: 2:00 rest after each round.
L2: 3:00 rest after each round. (95/65)
L3: 4:00 rest after each round. (75/50)