Monday 9.28

Fitness 

Strength

A. Back Squat 

12 minutes to build to tough triple 

Then 

5 min. EMOM 

back squat - 1 rep with final weight from 3rep weight

 

Wod 

PARTNER WOD 

200 Wall Balls

400 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

400 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

 

Performance 

Strength 

A. Back Squat 

12 minutes to build to tough triple 

Then 

5 min. EMOM 

back squat - 1 rep with final weight from 3rep weight 

Wod 

PARTNER WOD 

200 Wall Balls

400 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

400 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

ZONE

Skill 

A1. DB Reverse step lunges- 16 reps x 3 sets 

A2. Abmat sit ups - 25 reps x 3 sets 

Then 

5 minute EMOM

-30 sec. mountain climbers 

Wod 

PARTNER WOD 

200 Wall Balls

400 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

400 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.