Tuesday, 3 January, 2017

It was so nice to get a holiday visit from Joe and Steph. Plus, they threw a beat down on some burpees!

Workout of the Day:

Warm Up:

1) Running Warm-up (video and points of performances are attached)

2) Single Under Hops x 50 feet

3) Jump rope jog 2 x 50 feet

4) Sprinter Hamstring Stretch

60 seconds per side Deep Squat Hold, 2 minutes total

Skill:

Thruster Progression: 3-5 reps of each progression

Deadlift Progression: 3-5 reps of each progression.

3 Rounds

3 Thrusters (increasing load each round)

3 Box Jump overs

5 Deadlifts (increasing load each round)

50 meter easy run

WOD:

Part 1:

3 Rounds

10 Thrusters (135/95)

20 Box Jump Overs (20/18″)

At the 10 minute mark:

3 Rounds

15 Deadlifts (225/155)

400 meter run

Cool Down:

Barbell Trap Smash (90 Seconds Each)

Bone Saw Calf Smash (90 Seconds Each)