Friday, December 22nd
Strength: Final week of Speed Back Squats. If you were fast last week add 5-10# to the bar. If you were not here then focus on being fast/efficient on each set. Final week of Speed pulls Deadlifts. All sets should be fast/efficient (done last two weeks ago). Work up to a challenging height of seated dynamic box jump.
Metcon: Today’s workout you should be able to complete a minimum of 10 reps per set ie. big work sets, small rest sets.
Strength
1) Wide Stance Box Squat: 6 x 3 @70%, every 60s.
– Use a 15″ Box (parallel)
2) Speed Pull Deadlifts: 6 x 1 @75%, every 30s.
3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height. Rest 60s.
WOD
For time:
60 Goblet Walking Lunges (53, 35)
60 SDHP (53, 35)
L2: (35, 25)
L1: (25, 20)
7:00 Cap