Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
A, Plyo Power:
3 set*3/3 Single Leg High Jumps
3 set*3 High Box Jump
B, Hang Power Clean for speed:
4 set*3 Hang Power Clean 55%
Max Speed
C, Sprint Power (Row or Assault Run)
6 rounds:
10 sec Sprint (max effort)
50 sec Rest
Focus: Acceleration and top speed
WOD:
Partner Workout
3 Rounds for time:
20 Box Jump Overs 30/24 inch
30 Burpee Box Jump Overs 24/20 inch
40 DB Snatches 1*22.5/15 kg (50/35 lbs)
60/45 cal Erg
Cap 32 min
Post WOD:
Tabata Style:
8 Rounds of:
20 sec Plank Hold
10 sec Rest
Then:
4 Rounds of:
20 sec Side Plank Rotations
10 sec Rest
