Friday 12, May 2017

Warm up

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through

Ready

8 minute EMOM
Even - 45 second air squats
Odd - 45 second 3rd world squat - post up, use an upright, really find the proper position - lets not look like a dog pooping

Strength

Back Squat
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%

Metcon

12 minute EMOM

45 second KB swing 24/16kg

45 second Airdyne sprint