Thursday September 17, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused.

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IRON MILE|MAYHEM

Warm Up: 2 sets
100m easy jog
:20 squat stretch
5 broad jumps
5 behind the neck push press (empty bar).                         5 ovhd squats w BB or PVC

Strength:

10:00 to work up to a Heavy 3 (singles)

– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
– Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.
– Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.

Workout: 3 Rounds
100 Double Unders
30 Toes to Bar

T1: 150 Singles and 30-50 abmat situps

T2: As written

T3: First set of TTB unbroken

Wednesday, September 16th, 2020 at 9:05 pm / WODS