Monday 5/11

Fitness

Strength

A. Back squat 

10 reps x 3 sets @tough weight 

B1. Barbell good mornings 

10 reps x 3 sets 

B2. Hr push ups 

15 reps x 3 sets 

Wod: 

Helen: 

3 rounds for time 

400 meter run 

21 kb swing (53/35)

12 pull ups/ ring rows

Performance

Strength: 

A. Back squat 

Build to 20 rm 

B1. Barbell good mornings 

10 reps x 3 sets 

B2. Ring push ups

15 reps x 3 sets 

Wod: 

3 rounds for time 

400 meter run 

21 kb swing (70/53) 

12 Ctb pull ups 

The Zone: 

Skill: 

3 sets not for time: 

1 minute jump rope 

45 second plank 

30 second mountain climbers 

Then 

4 minute amrap 

10 wall balls 

15 abmat sit ups 

Rest 3 minutes 

4 minute amrap 

50 ft burpee broad jump 

21 KB swings 

Rest 3 minutes 

4 minute amrap 

Max distance row for meters