Warmup
10 Back ext.
10 Pass throughs
10 OH Squats (PVC)
400m run or row (In the gym, the C2 monitor isn't working. Not sure what's wrong. I tried changing the batteries)
10 Back ext.
10 Pass throughs
10 OH Squats (PVC)
50 sit ups
Mobility
Use a pvc to work on shoulders.
Strength
Week 2 Shoulder Press
WOD
"Filthy Fifty"
50 Box jump (24" box)
50 Jumping pull-ups
50 Kettlebell swings (35#)
50 Steps Walking Lunge
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20#, I think 18 is the biggest we have now)
50 Burpees
50 Double unders (Tuck jumps is a good sub)
Scale as needed. Lowering reps to 30 is good if you're not quite ready for 50 (or if you're short on time!)
Endurance
1 mile repeats with 3 min rest. Shoot for 3 solid efforts with a consistent pace. The temperature might be a big factor depending on when you go. I'll probably run late in the day out on Carr Field. Hydrate!
Notes:
You'll definitely want to separate the WOD from the mile repeats. 2 longer cardio efforts like that will go much better if you have a good break and chance to rehydrate.
Notes:
You'll definitely want to separate the WOD from the mile repeats. 2 longer cardio efforts like that will go much better if you have a good break and chance to rehydrate.
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