Sunday 6.4.17 WOD

Mobility

Tissue Work x 10 passes each
– Thoracic Spine
– Lats
– Adductors

Warm-up

Dynamic Line Warm Up

WOD

For total time:
30 DB Thrusters (55,35)
400m Run
Rest 2:00
40 Alt. DB Snatches (55,35)
400m Run
Rest 2:00
50 DB Push Press (55,35)
400m Run
Rest 2:00
60 DB Front Squats (55,35)
Run 400m
25:00 Cap
*one DB per Athlete, split reps equally
Rx: 45,25
L2: 35,15
L1: 25,10
Training Intent
Long piece today. Break movements in mangeable sets and try to sustain your 400m splits.

$ Out

1) RDLs: 4 x 8. Rest 2:00
– Add weight each set
2) BB Rows: 4 x 10. Rest 60s.
*Work up to roughly 80% of clean for RDL.

 

By | 2017-05-26T15:09:40-04:00 June 3rd, 2017|WOD|Comments Off on Sunday 6.4.17 WOD