Fri. Apr 14, 2017

DE LOWER

Warm-up

200m Run.
 Leg Drills.
50m run
100m run
200m run

Weightlifting

Red: Deadlift

Squat vs Bands 

White/Blue: Speed Squat vs bands
5x3 @50%
5x3 @55%
3x3 @60%

Power Clean 

Red/White/Blue: 3x1 PowerClean
*Heavy, but no misses. Use same weight across all three sets.

SWOD - Strength WOD

5x
25m Heavy Prowler Push → 50m Sprint
*Rest as needed between sets
**Use the same weight as last week and do it better.

ACCESSORY WORK

30 Dball or sandbag from ground to over the shoulder for time.