Wednesday Games Training

Strength: 

10 Minutes

Find Todays 2 RM Bench Press

 

Then…

 

3 Rounds

16 (8 each leg) Barbell Front-Racked Alternating Reverse Lunges 

(go heavy on these; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)

Rest 1:00

10-12 Strict Ring Dips 

Rest 1:00 

Metcon:

For Time:

Run 1 Mile

100’ Kettlebell Suitcase Walking Lunge (53/35’s) 

100’ Handstand Walk

 

Rest until the running clock reaches 12:00, and then…

 

For Time:

Run 800m

100’ Kettlebell Front Rack Walking Lunge (53/35’s) 

100-Foot Handstand Walk

 

Rest until the running clock reaches 20:00, and then…

 

For Time:

Run 400m

100’ Kettlebell Mixed Grip Walking Lunge (53/35’s)

100-Foot Handstand Walk

(One kettlebell in front rack one overhead, switch sides at 50’)

Rowing Endurance Option

5 Rounds

Every 5:00

Row 500m

• Go hard!!!