Monday 8.12.2019

 

“FITNESS”

A. Three sets of:
Dumbbell Death March x 16-20 steps @2010
Rest 45 seconds
Single Arm Kettlebell Press x 8-10 reps each arm @ 2011
Rest 45 seconds
L-Sit or Tuck-Sit Hold x 30-40 seconds
Rest 45 seconds

B. Every 5 minutes, for 20 minutes (4 sets):
Row 500/400 Meters
10-12 Dumbbell Push Presses (go as heavy as possible here)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch from pause at knee + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

B. Every 5 minutes, for 20 minutes (4 sets):
Row 500/400 Meters
6 Shoulder to Overhead*

*The barbell must be taken from the ground, and all 6 reps must be completed without putting the bar down. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the 4 sets.

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR pace
Rest 4 minutes
x 2
Run 400 Meters @1-mile PR pace
Rest 2 minutes
x 4
Run 200 Meters @slightly faster than 1-mile PR pace
Rest 1 minute
x 6

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories