Tuesday, February 4, 2014

Monday 3, February 2014

Deload week or week four of our Strength cycle

Skill: - optional today due to length of WOD
3x ME strict chin ups - add weight

Strength:

Strict press
5-5-5
40/50/60%

OHS
3-3-3-3-3

Stabilizer:

100 four count flutter kicks

Metcon:

10-9-8-7-6-5-4-3-2-1
Man makers 40/30lb dumbbells (in each hand)
20 double unders between each set

A man maker is

Push up on dumbbell
One arm row
One arm row - other arm
Deadlift
Squat clean / front squat
Over head press

= 1 rep

25 minute time limit

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