LAST WEEK OF METCON FOCUS
Warm Up: 400m Run + Mobility + Max Unbroken Pull Ups
Strength: Front Squat Warm Up to 90% 1,1,1,1,1,1
WOD: 5rds (New Round Every 4mins)
400m Run
50 x Double...
Warm Up: 400m Run + Mobility + BPS
Strength: 5 x Snatch EMOM (70%) 5 min
1 min rest
3 x Squat Snatch EMOM (70%) 5 min
WOD: 5RFT
20 x Burpees
20 x T2B
...
Warm Up: 400m Run + Mobility
Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: FT
25 x Pull-ups
Run 400m
15 x Power cleans (50/30)
Run 800m
15 x Power cleans (50/30)
Run 400m
25 x...
Warm Up: 400m Run + Mobility
Strength: Bear Complex 5 x 3 (Work up to a heavy set of 3)
WOD:
5 x 400m Run Sprints
1:1 work : Rest
- Fastest Time and...
Warm Up: 400m Run + Mobility + 3rds 7 x Pull Ups 10 x Box Jumps
Strength: Snatch Balance 1,1,1,1,1,1,1
WOD: FT
100 x A.S
75 x KBS (24/16)
50 x Push-ups
25 x Deadlifts...
Warm Up: Mobility + 3rds 200m Run 5 x Pull Ups 10 x Push Ups
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 15 Min AMRAP
10 x Burpee DB/KB Box Overs...
