Strength
Front Squats
6/6/6/6/6 build up in load
15 minutes
WOD
Buy in: 1,000 M Row
30 Walking Goblet Lunges
15 Toes to Bar
3 Rounds
Fitness: 800 M Row (35/26)
Performance: 1,000 M Row (70/53)
Open: 1,200 M Row (70/53)
15 min Time Cap
Athletes: Heavy sets of 6 this week start your first set around 65% of your 1 RM. We finish with a workout that you should be pushing the pace with. Choose a load on the goblet squats that you can do do unbroken.
Drive
0-10 AMRAP
10 Ski Cals
10 Med Ball Squat Cleans
10-12 Rest
12-22 AMRAP
Max 200 M Sprints
Rest 1 minute after each sprint
22-24 Rest
24-34 AMRAP
10 C2 Bike Cals
10 Sit ups
10 Med Ball Thrusters
