07/01 TUESDAY

TUESDAY MORNING: M+I

Skills and Drills

Metcon (Time)

Every 150s
MB 100m Hill Sprints (10/7.5)
5 Rounds

Skills and Drills

5 SETS
5 Romanian Deadlift (@70% of 1RM DL)

Romanian Deadlift 

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

Deadlift (Use to Find 70% 1RM for ROM DL)

WOD

Metcon (2 Rounds for reps)

TABATA 1:

Dips

Pull ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

Then Rest 4min

TABATA 2:

Push ups

Sit ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

TUESDAY AFTERNOON: E+C

Weightlifting

Clean and Jerk (5-5-3-3-1-1-1)

WOD

Metcon (Time)

FOR TIME: (22min CAP)
3-6-9-12-15
Burpee Box Jumps (24/20)
Waist 2 Bar Pull Ups // Chest2Bar

BUY OUT:
40 DU
20 Bar OHS (20/24)
40 DU