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19 September 2016

19
Sep

19 September 2016

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Monday 19 September 2016
Warmup: Line Drills, then 3 rounds of: 200m Run, 32 Double Unders, 16 Jumping Lunges, 8 Goblet Squats with 3 second bottom pause
Strength: Backsquat 1 X 3RM (from 12 September), 1×3@95%, 4×3@90%
Partner WOD: 100 Power Cleans for time (135/95)
(EMOM, perform 5 Burpees total…so 3 and 2, 5 – 0, Burpee guy and Powerclean guy etc.)
Accessory Post WOD: 4 rounds Untimed of….
50m Overhead Walking Lunge (45/25)
15 Strict Toe to Bar
20 GHD Back Extensions
Durability: 20 minute Fartlek Run, :50 second Moderate Pace, :10 second Sprint

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