WOD for 26 APR 2016

0500 and 1130 at Fredericks Gym

So definitely read yesterdays workout wrong. Apparently it was on 70/53# Kettle Bell Lunges, NOT 140/106# lunges. My bad.

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So today’s glory is another power hour of getting straight MONSTROUS! You will be able to knock over buildings after this like Godzilla, straight beast.

Warm Up:

3 rounds for time of:

Run 200 m

Overhead Walking Lunge, 45/35 lbs, 40 ft

30 Double Unders

 

Skill work:

Alternating EMOM x 12 min

Weighted Strict Pull-up 5-5-5-5-5-5, using heaviest weight per set

Weighted Strict Ring Dip 5-5-5-5-5-5, using heaviest weight per set

(Scale as needed)

 

METCON:

Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
(We will figure out what to do with the run)
Cool Down:
For time:
Couch Stretch, 2 mins   <—Straight EVIL!
Pigeon Stretch, 2 mins
Frog Stretch, 1 min
————————–Optional Strength————————–
Julie’s program:
As many reps as possible in 2 mins of: Back Squat, 225/155 lbs
Barbell Shrugged Strength WOD:
Push Press 5RM
Overhead Lunge 3 sets of 3/leg heavy

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