Go forward in time, what would you want to know?
Weightlifting 101 Warm up 7
400m Run or Row
15 Hip extenders
15 Good Mornings
15 Overhead Squat- balancing PVC
2 min Overhead Squat Shoulder Stretch Over Foam Roller
Snatch Position Stretches
Circuit, 3 sets:
10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position
Take 20 minutes to build to today’s heavy Deadlift
Metcon (AMRAP - Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 18 minutes of:
3 Deadlifts 275/185lbs
5 Burpee Box Jumps
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will do 3 Deadlifts, Partner B will perform 5 Burpee Box Jumps, Partner A will Row 150m, and Partner B will do 3 Deadlifts– and so on for 18 minutes.
Cut Season Cash Out
Tabata Double Unders
Out of Town WOD
RUN 1 MILE, LUNGING 30 STEPS EVERY 1 MINUTE.