Todays wod should be done as early in the day as possible. Today and tomorrow we will have double WODS. For today, make sure to rest up for the PM metcon. If you cannot do the strength in the am dont worry and just work in recovery to the best of your ability
Strength:
warmup: sled drag 200# 6 min
3 each 20 sec on 10 sec off - Marchers - low - high Lateral marchers low high
rest 1 min
2RM Good Morning: 2x10@45, 5 sets of 5 increasing weight - Then work up to a heavy double:
Hit max reps at 75%:
Hit max reps of a Gm and squat combo 75% :
Stiff-legged deads: 3x10@60% ( of Todays 2RMGM) , 1x15@75%, 1x5@80%
GHR: 3xAMRAP
hypers: 3x25 heavier
banded standing ab pulldowns: 3x CUT
Metcon(+ 2 hours):
50-40-30-20-10
Double unders
10-10-10-10-10
KB swing 70#
5-4-3-2-1
Rope climb
For time:
Finisher: run 100 m every 30 seconds x 20 @ 80% ME
Remember to post your score and times
AOD
4 comments:
Strength:
warmup: sled drag 200# 6 min
Did not do.
3 each 20 sec on 10 sec off - Marchers - low - high Lateral marchers low high
Rx
rest 1 min
2RM Good Morning: 2x10@45,
5 sets of 5 increasing weight -
95-115-125-135-145
Then work up to a heavy double:
155-165
Hit max reps at 75%:
125x19
Hit max reps of a Gm and squat combo 75% :
125x11
Stiff-legged deads: 3x10@60%
( of Todays 2RMGM) ,
3x10@100
1x15@75%, -125
1x5@80% - 135
GHR: 3xAMRAP
hypers: 3x25 heavier
banded standing ab pulldowns: 3x CUT
Metcon(+ 2 hours):
50-40-30-20-10
Double unders
10-10-10-10-10
KB swing 70#
5-4-3-2-1
Rope climb
14:23
Finisher: run 100 m every 30 seconds x 20 @ 80% ME
warmup: sled drag 200# 6 min
3 each 20 sec on 10 sec off - Marchers - low - high Lateral marchers low high
rest 1 min
2RM Good Morning: 2x10@45, 5 sets of 5 increasing weight- (95,145,165,165,185, 205x 2RM, 225- failed( got only 1 rep)
Then work up to a heavy double:
Hit max reps at 75%:(155#-8 reps)
Hit max reps of a Gm and squat combo 75% :(155# - 8 reps)
Stiff-legged deads: 3x10@60% ( of Todays 2RMGM)( 125#) , 1x15@75%( 155#), 1x5@80% ( 165#)
GHR: 3xAMRAP ( 9,8,5)
hypers: 3x25 heavier (165#)
banded standing ab pulldowns: 3x CUT( 3 x 30 reps for each set)
Metcon(+ 2 hours):
50-40-30-20-10
Double unders
10-10-10-10-10
KB swing 70#
5-4-3-2-1
Rope climb
For time:
Finisher: run 100 m every 30 seconds x 20 @ 80% ME
Mettcon wod: 10:42
Averaged 17 sec each run
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