Box Brief:
• Mom WOD 5.13 All Class Times!
Strength
100% Coach Call every 2min
1a) Single Arm DB Push Press 4x6ea AHAP
1b) Single Leg DB RDLs: 4x6ea AHAP
Intent: All work should be challenging but technique should take precedence
1a) Single Arm DB Push Press 4x6ea AHAP
1b) Single Leg DB RDLs: 4x6ea AHAP
Intent: All work should be challenging but technique should take precedence
Metcon
Every 4:00 x 5 Sets:
100 Meter Empty Sled Sprint
10 Front Squats (135,95)
50 Meter Farmer Carry (70,55)
Rx: (115,75)
L2: (95,65)(55,35)
L1: (75,55)(45,25)
Score = Slowest split
100 Meter Empty Sled Sprint
10 Front Squats (135,95)
50 Meter Farmer Carry (70,55)
Rx: (115,75)
L2: (95,65)(55,35)
L1: (75,55)(45,25)
Score = Slowest split
Intent: Each set should be around 80-85% of max effort. Sledpush should be empty and allow you to sprint.
Finisher
200m Wolf Pack recovery walk as a class