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Monday 03.09.2020

POSTED ON March 8, 2020

Monday | 03.09.2020

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Warm Up:
400m run then…
2-3 rounds of the following
50ft walk on toes forwards
50ft walk on toes backwards
5/5 lateral box step ups
5 empty bar overhead squats
5 empty bar sumo deadlift high pull
 
Test Round:
200m run
5 overhead squats
30 jump rope
5 sumo deadlifts
30 jump rope
5 burpee box jump over
200m run
 
WOD: “Starfish” Time Cap 25min
 
RX:
800m run
50 overhead squats 135/95
150 double unders
50 sumo deadlift high pull 135/95
150 double unders
50 box jump overs 24/20
800m run
For Time
Intermediate
800m run
50 overhead squats 115/80
100 double unders
50 sumo deadlift high pull 115/80
100 double unders
50 box jump overs 24/20
800m run
For Time
 
Beginner
600m run
50 overhead squats 95/65
150 single unders
50 sumo deadlift high pull 95/65
150 single unders
50 box jump overs 20/16 (must jump)
600m run
For Time
 
Finisher:
3 rounds of the following
30 GHD Sit Ups
:60 arch hold

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