COACH LEADS WARMUP

1/22/2020 - Strength

Every 4min. x 4 Rounds:
20/15 Cal Assault Bike "Buy in"
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%

*You are doing the assault bike cals each time. Just like the run section from last week.

*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it's fine. DO NOT bounce the weights. That will mess up your numbers for the future.
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1/22/2020 - WOD

For Time:
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
*To make it easier in your mind, it's just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.

*Time Cap: 15min.

*Left + Right = 2 reps

Accessory Work
Metcon (No Measure)
Extra Credit: Because I'm unsure how long that second piece is going to be.

Weighted Planks
1min. on x 1min. off
3-4 Rounds
*Squeeze glutes to engage lower abs
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Comments

Erick Munoz 1 month ago / Reply

1/22/2020 - WOD: 10 reps
Notes: Knees to chest Got through 1/20 lunges w/75 lbs

Erick Munoz 1 month ago / Reply

1/22/2020 - Strength: 265 lbs

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