Tue. Jan 31, 2017

ME Lower

Warm-up

500m Row
20 Air Squats
20 Empty Barbell Good mornings

Red Tier - Back Squats 

Squat 5x5, find baseline and training max.

White Tier - Deadlift 

6x4, heavy, same Weight
1xAMRAP @80%

SWOD - Strength WOD

-Open Option:
14 min AMRAP:
10 KB Lunges
15 Burpees to target
20 Kb Swing (53/35)
*Hold 1 KB at chest for lunges. KB swings overhead

-PPT option:
10 Supersets, each AFAP (as fast as possible)
6 Jumping lunge over parallete (3 each side)
Shuttle Sprint 5yd,10yd (dn’b)
2 Box jump over (24/20)
*Rest 30 seconds btwn rounds
-then, immediately
20 Burpee DB swing AHAP, AFAP (as fast as possible)

ACCESSORY WORK

100 Goblet Squats in as few sets as possible
200m Sled Drag