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Monday, February 5th 2018

4
Feb

Monday, February 5th 2018

Warm up

2 rounds

6 Bird dogs
10 Prisoner Squats
10 lateral lunges

Strength: 25min

-Work up to a heavy 4 in both the Push press and Back squat with less than 30s between sets. Then take your heavy 4 and do two drop sets of each movement 1 at 95% and the 2nd at 90%

– Push Press – heavy 4; 95% x 4, 90% x 4

– Back squat – heavy 4, 95% x 4, 90% x 4

Metcon:

For time:
ME Row, 500 m
— then immediately —
3 rounds of:
12 (Bar Facing Burpees
9 Deadlifts, 225/158 lbs
5 Toes To Bar

Adaptive WOD: (Seated)

Warm up:

ROM

Strength:

-Work up to a heavy 4 in the Push press. Then take your heavy 4 and do 3  drop sets of each movement 1 at 95%, the 2nd at 90%, 3rd at 85%

– Push Press – heavy 4; 95% x 4, 90% x 4, 85% x 4

Metcon:

For time:
ME bike, 1000 m
— then immediately —
3 rounds of:
24 Heavy rope slams
12 Alt DB presses
6 alt DB Floor to lap

Weekly Challenge:

ME dubs in 90 seconds