Wednesday L2

Warm-Up:

500/400m Row

into..

2 Rounds

8 Muscle-cleans

6 Front Squats

:30 GHD Hollow Hold

 

Strength:

Below the Knee Hang Clean

3,2,2,1,1,1

New Set Every 2:00

Progress to a heavy Single for the day

 

Metcon:

For time

3k/2.7km Row

Every 3:00 including 0:00

15 GHD Sit-ups

5 Sandbag Cleans (150/100)

 

Elite: 20 GHD Sit-ups

Semis: RX

Quarters:125/80

 

Stimulus Check:

Looking for at least 1:30 of rowing each round.

 

Opptional Additional Work

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts + 

additional work

 

Sled Drag

For Time

1 Mile @ 135/90

 

Accessories

Prisoner Ghd Back Extensions

4 x 10

S.s)

Weighted GHD Hollow Hold

4 x :30

Rest 1:30 Between Rounds

Progressive on the Hypers

 

Ice Cream Scoopers

4 x 6-10

Rest 1;00 Between

Progressive 

 

12 Minutes

As Many Reps As Possible

75 Double Unders

20 Dual Dumbbell Burpee Box Step-ups (50/35s-20″)

10 Bar Muscle-ups