Saturday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
"Tabata " Core Alternate 4 Sets of:
:20 Alt bird dog L-R
:10 Rest
:20 Scorpions
1 sets of
10 alternating Cossack squats
5 leg swings/leg (front and back)
10 alternating reverse lunges
5 good morning + hops
PARTNER UP
2 sets of
5 Wall ball shots (WOD lbs)
5 KBS
Warm-up
Warm-up
DEADLIFT PROGRESSION
3 Deadlift Push the hips back on the descent.
3 Pull from shins to knees Push the knees back and out of the way. Keep the bar close.
3 Deadlift
3 Deadlift Push the hips back on the descent.
3 Pull from shins to knees Push the knees back and out of the way. Keep the bar close.
3 Deadlift
LOADING (TEAM UP)
2-3-sets:
3 deadlifts be at 70-80%
Weightlifting
Deadlift (10 Min E2MOM 5×3 )
Work as a partnership as much as possible
Metcon
Metcon (Time)
5 Rds each for time of: Team
15 Wall Ball shots 14/20 10/14 6/10
10 Russian KBS Red/Grn Blu/Grn Yel/Blu
5 Burpees over Bar
3 DeadLift 155/225 105/185 85/135
15 Wall Ball shots 14/20 10/14 6/10
10 Russian KBS Red/Grn Blu/Grn Yel/Blu
5 Burpees over Bar
3 DeadLift 155/225 105/185 85/135
I Go You Go format built in rest, %80-90 effort recover.
Finisher
Curls for the Girls Team (time permitting)
2 Sets of
7-Ups =21 35/45
2 Sets of
7-Ups =21 35/45
