10.19.20 “Work/Rest DU-Dead-BBJ”

October 18, 2016

Tyler White!!! I remember teaching you the snatch in your elements class only a few years ago. Now you can teach me a thing or two!!! Keep working hard! Never be satisfied and always stay hungry!!!

FITNESS & LIFESTYLE

CORE – WARM UP
3 Rounds
10 Landmine Twists (25#plate,15#plate)
15 Side Plank Crunch – each side
20 Medball V-Twists (20,14)

METCON

5 Rounds
As Fast as possible:
45 Double Unders
10 Unbroken Dead Lifts (225,155)
15 Burpee Box Jumps (24,20)
Rest Exactly 2 Minutes between rounds
–The goal is each round takes about 3 minutes–

L2/L1- 10 Burpee box jumps, 90 single unders, or reduce double unders 20-30reps

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE/ACCESSORY
3 Rounds
10 Landmine Twists (25#plate,15#plate)
15 Side Plank Crunch – each side
20 Medball V-Twists (20,14)

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
6 Rounds
Row 1000m
Run 800m
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

STRENGTH
Bench Press
8-8-8-6-6-6
SPORT & PERFORMANCE

A. CORE – WARM UP
3 Rounds
10 Landmine Twists (25#plate,15#plate)
15 Side Plank Crunch – each side
20 Medball V-Twists (20,14)

B. STRENGTH
Bench Press
8-8-8-6-6-6

C. METCON
5 Rounds
As Fast as fuck:
60 Double Unders
10 Unbroken Dead Lifts (255,175)
15 Burpee Box Jumps (24,20)
Rest Exactly 2 Minutes between rounds

Comments

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  1. Willhuntforfood Reply

    Team rac
    Andy 21:18 185# dl no timed break
    Tim 25:19 185# dl no timed break
    Pete 3.5 miles and rounds of wod 185# dl no timed break

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