Warm Up:
Row 500m, then 3 rounds of the following...10x push up, 10x dips, 10x bench press, stretch of your choice.
*Start off light and increase the weight each round.
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Strength: Work up to a 1 RM bench press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.
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WOD: "Death by Clean". On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute.
175 M / 135 W
*When you can't finish the required # of reps in the given minute... sprint 800m.
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Core: 3 rounds - 15x WTD (weighted) sit ups (45#/25#), 10x WTD back extensions (45#/25#)
Row 500m, then 3 rounds of the following...10x push up, 10x dips, 10x bench press, stretch of your choice.
*Start off light and increase the weight each round.
-------------
Strength: Work up to a 1 RM bench press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.
-------------
WOD: "Death by Clean". On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute.
175 M / 135 W
*When you can't finish the required # of reps in the given minute... sprint 800m.
--------------
Core: 3 rounds - 15x WTD (weighted) sit ups (45#/25#), 10x WTD back extensions (45#/25#)
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