-Warm up-
10 Minutes:
Down and Back:
High Knees
Butt Kicks
Skips for Height
Broad Jumps
High Knees
Butt Kicks
Skips for Height
Broad Jumps
5 Minutes:
2 Rounds:
200 Meter Run
10 Toes to Bar
5 Inch Worm + Push-up
200 Meter Run
10 Toes to Bar
5 Inch Worm + Push-up
-Weightlifting-
Every Minute on the Minute for 10 Minutes:
Complete 1 Hang Snatch + 1 Full Squat Snatch
Moderate load of 60-70% of 1 RM
-Conditioning-
On a continuously running clock, Complete 3 rounds each for time:
400 Meter Run
15 Shoulder to Overhead, 135/95
Rounds start at 0:00, 5:00, and 10:00
-Strength-
Front Squats - 4 x 3 @ 80% of 1 RM
Every Minute on the Minute for 10 Minutes:
Complete 1 Hang Snatch + 1 Full Squat Snatch
Moderate load of 60-70% of 1 RM
-Conditioning-
On a continuously running clock, Complete 3 rounds each for time:
400 Meter Run
15 Shoulder to Overhead, 135/95
Rounds start at 0:00, 5:00, and 10:00
-Strength-
Front Squats - 4 x 3 @ 80% of 1 RM
-Cool Down-
Couch Stretch
Couch Stretch
Post all results to SugarWOD.
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