Wednesday February 17th WOD

Warm up:  800m run + Coach-led BW drills

-Banded good mornings

 

 

Strength couplet:  DL and Bench

Deadlift:

-5 at 75%

-3 at 85%

-1+ at 95%

Bench

-3 at 70%

-3 at 80%

-3+ at 90%

 

LV. A Conditioning:  For time

-100 Wall balls 20/14lbs, 10/9”

-100 HR Push ups

-200 DU’s

-Athletes may partition the reps however they see fit

 

LV. B Conditioning:  3 rounds for time

-25 Wall balls 20/14lbs, 10/9’

-20 HR Push ups

-45 DU’s

 

LV. C Conditioning:  3 rounds for time

-20 Wall balls 14/10lbs, 9’

-15 HR Push ups (on the knees)

-90 second jump rope

 

Nick ProhaskaComment