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Friday 08.16.2019

POSTED ON August 15, 2019

Friday | 08.16.2019

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Warm Up:
8/8 empty bar single leg good morning
10 lateral jumps over the bar
10 lunge in place
x3
50ft butt kicks
50ft high knees
100m run
x3 (Focus on Pose running during this period.)
 
8min Prep Window
A. Build to 80% of deadlift for 3 touch n go reps.
 
Partner Metcon: 40min Time Cap
 
RX: (Level 1)
100 double unders (sets of 25)
15 deadlifts 225/155
30 Synchro Sit Ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
Intermediate: (Level 2)
100 double unders (break how you won’t both must perform a rep each round)
15 deadlifts 185/125
30 Synchro sit ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
 
Beginner: (Level 3)
200 single unders (sets of 50)
15 deadlifts 135/95
30 Synchro Sit ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
 
Cool Down:
3 rounds for time
10 DB Cuban Press/Raise
1min couch stretch L/R

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