Strength / Skillwork
Deadlift (8-8 / 3-3-3-3 / 3-3)
BB – 50% / 65-75-85-90% / 65-65%
WOD
Metcon (Time)
2 Rounds of time of:
15 Box Jumps 30/24″ [36/30″] 400m Run
15 Wall Balls 20/14# [30/20#] .75 Mile Bike
15 Box Jumps 30/24″ [36/30″] 400m Run
15 Wall Balls 20/14# [30/20#] .75 Mile Bike
Larger classes can stagger and/or switch to a Wall Ball -> Bike -> Box Jumps -> Run order. If weather is bad, then do 500m row in lieu of run.
Elements
Metcon (Time)
For time:
3 mile Bike
800m Run
30 Box Jumps 20/18″
30 Flutter Kicks 4ct.
30 Wall Balls 14/10#
30 Leg Raises
30 Hip/Back Extensions
800m Run
3 mile Bike
800m Run
30 Box Jumps 20/18″
30 Flutter Kicks 4ct.
30 Wall Balls 14/10#
30 Leg Raises
30 Hip/Back Extensions
800m Run
Elements won’t do the deadlift. If weather is bad, do a 1000m row in lieu of each of the 800m runs.
