Fri. Feb 10, 2017

DE Lower

Warm-up

Partners:
1 partner hold a squat while the other:
-Runs a shuttle
-lunges down and back
-broad jumps down and back
-Runs a shuttle
Partners switch back n’ forth between squat hold and dynamic movement.

Red Tier - Deadlift 

2 x 5 @ 65%
2 x 5 @ 75%
1 x 5+ @ 85%

White Tier - Back Squats 

Squats/1 ½ Squats https://youtu.be/c-zVJaZhVsU
7x3 @50%
5x3 @60%
3x3 @65%

SWOD - Strength WOD

Open option:
14 min AMRAP
30 Cal Row
20 DB Snatch (50/35)
10 Burpee over rower

PPT option:
7 Bouts of:
2 Burpee over sandbag
100m Sandbag Sprint, directly into
1 min Max Reps sandbag getup https://youtu.be/RC7BFsclSoM
*Rest 1min Between bouts

ACCESSORY WORK

3x
10 (each) Weighted one legged squat
20 GHD Situps