7.18.16 “Vagabond”

July 17, 2016

Sistaaaa’s!!!



FITNESS & LIFESTYLE

Strength:
10RM Back Squat
– only take 1-2 attempts at this
– warm up with sets of just 3-5 reps

“Vagabond”
AMRAP 7
3-6-9-12-15-18-21…
Burpees
Thrusters (95,65)

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

CORE
4×10 BB Good Mornings – work up to a heavy

ENDURANCE
Choose ONE of the following sports: (do this only once a week)
8-10 rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W):Repeat 100m, recover :30s until form/pace deteriorates

OLY
7 Sets on the 2 Minutes
1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Power Clean
–work up to a max

 

PERFORMANCE & SPORT

IF your weakness is ENDURANCE then start with today’s Endurance WOD.

A. Low bar back Squat 10RM

B. SUMO Deadlifts – with bands
5×5 – add weight each set – last set should be to failure

C. BB Good Mornings
3 x 8-12 reps – add weight each set

D.”Vagabond”
AMRAP 7
3-6-9-12-15-18-21…
Burpees
Thrusters (95,65)

E. EXTRA CREDIT
Choose Todays Endurance
or
Today’s OLY

 

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