Monday, 24 July, 2017

Chad cycling faster in the morning sun.

Workout of the Day:

Warm Up:

3 Rounds of Rowling(100 m) – Each meter = 1 burpee(max of 6)

2 Rounds of 20 Banded Good Mornings

                    15 Lateral Hops to Plate

      10 Kettlebell Swings(first round = eye level)

       5 PVC Pass Throughs

Skill:

Burgener warm-up with a BB

        Snatch pulls

WOD:

Every 2 Minutes x 7 Rounds of:

1 Snatch Pull + 1 Hang Snatch x2

Rounds 1-2 60% of 1 Rm

Rounds 3-4 65% of 1 Rm

Rounds 5-6 70% of 1 Rm

Round 7 75% of 1 Rm

Accessories:  

Kettle Bell Hellish: Every 30 sec alternate between 10 kettle bell swings and 15 sec of hollow hold for a total of 12 rounds (6 minutes)