Friday, April 13th
Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip floor press and 3 “heavier” sets. These heavier sets should not be maximal and feel smooth.
Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is both conditioning and GPP based and very effective for improving your conditioning.
Strength
3 x 3 @50%, every 60s
Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.
WOD
EMOM 20:
Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)
Minute 2: 15 KBS (53, 35)
Minute 3: 40 Double Unders
Minute 4: 15 T2B
Minute 5: 15 Ground to Overhead with a plate (45, 25)
L2: (35, 25) (40s Double Under Attempts) (Knee Lifts) (25,15)
L1: (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (15, 10)