Warm Up: Run 2 miles at a moderate pace. Max rep kipping pull-ups, or minimum of 40.
Strength: Work to 1RM Push Jerk
Stamina: 5 Rounds, not timed: 3 x PJ @ 90% 1 RM, 10 x KTE, Buddy Carry 50 M
Work Capacity: Tabada That - 2 times through of::
- 8 rounds of (:20) seconds max effort (:10) seconds rest of:
- Row, Air Squat, Pull-up, Push-up, Sit-up
- Rest 3 minutes
Durability: 50 x GHD situps. 50 x GHD back extension. Stretch.
1 comment:
C- 215 Push Jerk, however I used 185 on the 3 reps for the WOD. The tabata work was not fun.
Post a Comment