General Fitness Friday+Sat

Friday

Prep work
400M Run

5 Rounds
5 Air squats
:10 Hang from bar/rings
5 Hang power clean

Warm up movements for workout

WOD
A.
3 rounds for time
50 Air squats
7 Muscle ups (10 C2B+10 Push ups)
10 Hang power clean 135/95

B.
800M cool down jog

 

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
20 Min AMRAP
10 Single KB DL (Heavy)
10 Burpees
10 Box step ups 24/20″
12 Single KB DL
12 Burpees
12 Box step ups
Etc…
Switch hands on the deadlift when ever needed, rotate partners as needed as well.

B.
:30 Max cal sprint on bike. Only 1 set 🙂

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s