9
Nov
Thursday, 10 November, 2016
Billy taking in big wind.
Workout of the Day:
GENERAL WARM-UP
3 Rounds
20 seconds Jumping jacks rest 10 seconds
20 seconds Mountain climbers rest 10 seconds
20 seconds Low box/plate jumps (4-8″) rest 10 seconds
Then
Dynamic Mobility Set 2
WOD:
5 x 2 minute intervals
15 Box Jumps (24/20″)
10 Deadlifts (275/185)
with remaining time in the 2 minute interval Max cal row
*rest 2 minutes between intervals
Cool Down:
Standing calf stretch, 90 seconds per side
Banded hamstring stretch, 90 seconds per side
135#, short box-73
Weightlifting- 3x5x40%, rep 2 sec pause, next 2 fast-45#
3x10x50%-55#
Spoto bench @ 8×4- 65#x2, 75#x2
Lots of other stuff