"Fitness"
A. Front squat 7x3
Or
Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)
B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest 3 mins
Complete as many rounds and reps as possible in 5 minutes of:
10 push up
10 sit-up
"Sport"
A. 10 mins Work to heavy power snatch
10 mins Work to heavy power clean
B. Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)
C. 3 min max wallballs
*Remember to be doing extra aerobic work if following sport.
Marc
ReplyDeleteWOD A: 3 rounds plus 13 (10 pull-ups; 3 wallballs)
WOD B: 6 rounds plus 3 (3 HRPU)
Cash out: Max burpees in 1 min: 22