COACH LEADS WARMUP

1/20/2020 - Strength

Back Rack Lunge
Front foot on a 45lb. plate for an extra deficit.
Complete 5 reps on each leg with a 3 second eccentric.
 Should take you about 40sec. just to do 1 set.

Climb in weight each set to the heaviest set possible.

18min. Window
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1/20/2020 - WOD

All For Time:

2 Rounds:
20 Cal Row
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53

Then;
2 Rounds:
15 Cal Row
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53

Then;
2 Rounds:
10 Cal Row
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53

Time CAP: 15min.

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Comments

Erick Munoz 1 month ago / Reply

1/20/2020 - WOD: 15:00
Notes: Scaled wall balls 20lbs Did 6 calories on 4th round

Erick Munoz 1 month ago / Reply

1/20/2020 - Strength: 115 lbs

Erick Munoz 1 month ago / Reply

1/20/2020 - Strength: 115 lbs

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