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27 January 2020

23
Jan

27 January 2020

27 January 2020 (Courtesy of Coach Austin)

 

Warm Up: – 3 Rounds – 10 empty bar back squat w/ pause, 10 push press, block run (10 min) – Please do not drop empty bars

Strength – 4×10 Back Squat

Note: work up to a weight that will be challenging but not impossible for 10. Take adequate rest in between sets. Keep the weight the same. Recommended to do sets of 5 up to working weight. This should NOT be an easy 7-8 minute strength portion it should ideally take 20+ minutes with warming up if you are using correct weights, it should get heavy around rep 7-8. If its easy or looks easy encourage athletes to add weight. (25 min)

WOD: (MW)

11 AMRAP

30 /20 Calorie row *bike or ski as necessary

15 thruster (95/65)

*aim for a steady pace, break thrusters as necessary but no more than 2-3 sets otherwise its too heavy. Do not drop any bars with 10# plates on them (not even 15# bars!)

Rest 3:00 

Then, Run to W. Alabama for Time

Cool Down: 4 Sets: 15 GHD Sit-ups, Rest Between Sets

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