COACHES LEAD WARM UP

1/10/2020 - Strength

Metcon (Weight)

Every 3min. x 10 Rounds:
15 Cal Row
10 Toes-To-Bar
3 Deadlifts (climbing)

These are my personal favorite kind of workouts. We've done this style with the bike, but never the row. I think it's just what the doctor ordered for the week. If you don't feel like going heavy, then just do 5 reps and keep it at a medium weight. However, the climbing element is usually very fun and makes the rest break needed. You may go up in weight every round, every other round, or just as you feel. Try and hit a 3RM by the end.

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1/10/2020 - WOD

Accessory Work

Pick one Extra Credit Piece if you like:

1.) 10 Rope Climbs or 10 legless rope climbs
2.) 400m heavy farmer carry with 2 KBs
3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets
4.) 6min. AMRAP: of D-balls with a partner. You do 5, I do 5 style
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Comments

Randy Gonzales

Randy Gonzales 6 months ago / Reply

1/10/2020 - WOD:
Notes: Run 200 meters 10x, T2B/scaled, 245 lbs 10th round

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