Thursday 2.13.2020

 

“FITNESS”

A. Three sets of:
Turkish Get Up x 2 reps each arm
Rest 30 seconds
Banded Face Pull x 10-12 reps @ 21X1
Rest 30 seconds
Front-Leaning Rest on Rings x 30-40 seconds
Rest 30 seconds
Filly Carry x 75ft/side
(hold 1 Kettlebell in a Front-Racked position, and one in a Farmer’s Carry)
Rest 30 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
10 Barbell or Dumbbell Push Presses
10 Box Jump Overs or Step-Overs

Rest 4 minutes, then…

C. Complete as many rounds and reps as possible in 4 minutes of:
10 Ball Slams
100-ft Shuttle Run (30-ft down and back, 20-ft down and back)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerk

Build in load to today’s heavy

B. Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (115/75 lb)
10 Box Jump Overs (24/20″)

Rest 4 minutes, then…

C. Complete as many rounds and reps as possible in 4 minutes of:
10 Ball Slams
100-ft Shuttle Run (30-ft down and back, 20-ft down and back)

“AEROBIC CAPACITY”

30 Second Bike, Ski, or Row @80-90%
Rest 30 seconds
x 30 minutes
**take an additional 3-4 minutes of rest every 8-10 rounds
**your goal is to go the exact same distance on every work interval; these are not “sprints!”

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories