Saturday 050716

bofwod
Bring a Friend to 9 am!!!!

No Yoga this week!

SWoD:
REST DAY!!!!

Workout of the Day:
With a Partner for time…
200m Run (together)
100 Weighted Sit-Ups 20/14
200m Run (together)
80 Box Jumps 24/18
100 DU’s
60 Goblet Squats 1.5/1
200m Run (together)
40 Push Press 95/75
100 DU’s
20 Thrusters 95/75
200m Run (together)
*split reps evenly
OLY:
Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary.
2) After OWoD/MWoD – Smashing, foam rolling as necessary.
OWoD:
Front Squat – 75% x 10 x 3
Clean Pull – 95% (of clean) x 2 x 3
Clean Deadlift – 105% (of clean) x 3 x 2
Sit-Ups – 3 x ME (1 min. rest between sets)
MWod: 3 sets; no rest:
15 Pull-Ups
10 KB Clean & Push Press/Arm – AHAP
Endurance:
Bike-5 x 3:00, Hold cadence above 90rpm. Rest 1:30

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