Friday 11-01-18 S

Thursday, November 1, 2018

Warm Up:
- athletes choice -  
low back/hamstring mobility
+  
2 sets of: 
1 min- banded hinge stretch (off rig)  
1 min- hop---> skip---> run---sprint (all gym length)  
1 min- walking lunges    
- 15 secs transition bw movements 
+
grab jump rope/barbell 
+
2 sets of: 
10 sumo-stance bb good mornings 
60 single unders/30 double unders 

 

Strength: 
Deadlift, 3 x 5 @ 60-70%, rest 2 mins bw 
+
Workout: 
500m row (opt. 400m run) 
20 Deadlifts 185/125-205/135 
100 Double Unders
20 Deadlifts 185/125-205/135 
500m row (opt. 400m run)  
- after a week of long wods; attack this workout with  

intensity 

 

Optional Finisher: 
Tabata Hollow Rocks, Tuck Ups, or V-Ups 

Please reload