Thursday 7.7.16

Conditioning: 1 Mile Partner Relay Run

Switch Places Every 400 Until 1 Mile is Complete

 

Strength: Squats

In 20 Minutes

L1: 5 x 5 Back Squat at 70% 1 RM

L2: 8 x 3 Front Squat at 85% 1RM

L3: 6 x 6 Squat Clean + Front Squat

Every 3 Minutes Follow this Pattern at 65-70% 1RM Squat Clean

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

1st Number Represents Squat Clean, 2nd Number Represents Front Squat

 

WOD (Level 3)

“Helen”

3 Rounds

400 Run

21 Russian Swings (70/53)

12 Pull Ups

 

WOD (Level 2)

“Helen”

3 Rounds

400 Run

21 Russian Swings (53/44)

12 Pull Ups

 

WOD (Level 1)

“Helen”

3 Rounds

400 Run

21 Russian Swings (35/26)

12 Australian Pull Ups