Tuesday

5
Jul

Tuesday

The Rough Days will come. Make the most of them. You can learn a lot when you don’t feel at all like learning.
The Rough Days – Lisbeth

MOD: Madonna

Mobility: Overhead Shoulders + ankles

WOD: Part 1: Shoulder Press 5×3
incrementing weight each round to reach a 3rm.
Part 2: “Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Abmat Sit Ups

415 Specialty:
Oly-lifting:
Snatch Skill transfer exercises: Snatch pushpress, OHS, pressing snatch balance, heaving snatch balance, snatch balance + OHS 3×3
Endurance:
Run: 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

3 Responses

  1. Denise

    3 rounds: Row 250m/rest/500m/rest/750m/rest
    Round 1 – 250m 57.5 (1:55 avg/500m) 31 strokes/min
    500m 2:05.0 (2:05.0) 30
    750m 3:20.8 (2:13.8) 27
    Round 2 – 250m 1:01.3 (2:02.6) 29
    500m 2:10.9 (2:10.9) 27
    750m 3:21.8 (2:14.5) 25
    Round 3 – 250m 1:02.4 (2:04.8) 27
    500m 2:10.0 (2:10.0) 25
    750m 3:20.7 (2:13.8) 25