-Warm up-
10 Minutes:
2 Rounds:
20 Double Unders
5 Triple Under Attempts
20 Double Unders
5 Triple Under Attempts
5 Minutes:
2 Rounds:
10 Overhead Plate Lunges
10 Russian Twists
10 Overhead Plate Lunges
10 Russian Twists
-Weightlifting-
Front Squat - 5 x 3
Start at 65% and build to a heavy set of 3
Complete on a 2:00 clock
-Conditioning-
On a continuously running clock, complete the following in 4 minute intervals:
0-4:00
100 Kettlebell Swings, 1.5/1 pood
5:00-9:00
80 Wallballs, 20/14
10:00-14:00
60 Burpee Box Jump Overs
Score is time to complete all reps. If all reps are not completed, score is total reps completed.
Front Squat - 5 x 3
Start at 65% and build to a heavy set of 3
Complete on a 2:00 clock
-Conditioning-
On a continuously running clock, complete the following in 4 minute intervals:
0-4:00
100 Kettlebell Swings, 1.5/1 pood
5:00-9:00
80 Wallballs, 20/14
10:00-14:00
60 Burpee Box Jump Overs
Score is time to complete all reps. If all reps are not completed, score is total reps completed.
-Cool Down-
Foam Roll - Back
Post all results to SugarWOD.
Foam Roll - Back
Post all results to SugarWOD.
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| Fresh Air Saturday, finally! |
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