Friday - 10/6/17

CLASS PROGRAM

A.) sprint WOD - heats of 5

200m Sled pull 180/120

30 strict HSPU

200m Farmers carry 55/35x2

30 kipping HSPU

200m run

scaled = box hspu, 140/100, suitcase carry 55/35

B.) Lower accessory, jumps/lunges

-13repsX3sets Weighted split squats, back foot elevated

-10repsX3sets explosive barbell step ups

-5repsX5sets pause weighted barbell jumps

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C.) Strongman -

Max weighted 40’ fireman sled pull (arms only pull, using long rope)

D.) strength speed

Back squat -box speed

1repsX15sets @ 60%, every 45 seconds

Snatch DL - speed

2repsX11sets @ 50%

F.) Conditioning -

4 rounds

20 Russian KB swing 70/55

6 box jumps 38/30”

40’ HS walk

* 2 mins rest