Monthly Challenge
Daily Short Run Challenge
Pre WOD:
E90 sec for 4.5 min: (3 sets)
2 Muscle Clean+2 Front Squats+2 Jerk Dips+2 Paused Split Jerk
Pause= 1 sec pause in dip and catch
Weight: 69% of 1 RM Muscle Clean for all sets
E2.5min for 12.5 min: (5 sets)
2 Clean & Jerk
Weight: 75% of 1 RM Clean & Jerk
Stay at the weight and move fast
WOD:
32 min Partner Amrap:
20 DB Push Jerk 2*22.5/15 kg (50/35 lbs)
20 meter DB Farmers Walking
Lunges 2*22.5/15 kg (50/35 lbs) (4*5 m)
550/500 m Erg
Post WOD:
Core:
2-3 Rounds of
10 Straight Leg Leg Raises
10 V-Ups
10 Tuck Ups
10 Hollow Rocks
10-20 sec Hollow Hold
Rest 1 min between rounds
Increase by 1 rep each week or improve on form
