May 15th, 2017

In today's workout, it's all about being able to stay moving during those burpee box jump overs. The legs are going to begin to feel extremely heavy during those reps, so make sure you focus on loading up before each jump and make it a priority to return to the ground as fast as possible. Get after it and conquer today.

Lift

Back Squat 3 x 4 @85%
1 x 6 @ 85%

Overhead Squat 2 x 2 @85% w/ 2 second pause in the bottom position
 

Posterior Chain Work
EMOM 12
1. 10 single leg deadlifts @70#/53# kb
2. 10 seated deadlifts @135#/95# from bench
3. 10 bulgarian split squats @53/35# kbs (one in each hand)
4. 120ft low bar prowler push 90#


WOD
Modified 2017 regional Event 6
For Time:
30/25 cal bike
20 burpee box jump overs 30/24"
10 power cleans @185/125#

Post-WOD
20min Bike

- 10 mins max cals then 10 mins recovery pace

Connor MartinComment