Monday, March 7th WOD

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Workout for Mon., 3/7:

Warm Up –

3 Rounds

10 pvc pass throughs

20 Single or Double Unders

10 lunges

10 Jumping Squats

Then…

15 HBBS with an empty bar.

Mobility –

Lax plantar, glute, ham, deltoid and chest smash.

Banded Pass Throughs

Strength –

12×2 HBBS

OTM @ 75% of 1RM

WOD – “Tabata This, Tabata That”

Comp:

1st 20 seconds – Sprint or Assault Bike sprint

2nd 20 seconds – D.U.

3rd 20 seconds-  Box jump (24/20)

Repeat for 7 more cycles…

Perf:

24 rounds of tabata

1st 20 seconds – Sprint

2nd 20 seconds – D.U.   

3rd  20 seconds – Box Jumps (20/16)

Repeat for 7 more cycles…

Fit:

24 rounds of tabata

1st 20 seconds – Sprint

2nd 20 seconds – S. U. 

3rd  20 seconds – Box Jumps or Step Ups (20/16)

Repeat for 7 more cycles…

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4/ 80% x4x2/ 85%x2

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