Monday
Warm Up:
800m run
15 Jump Squats
Mobility 5 Mins
Banded Hamstring Active Stretches
Deadlift: 5-3-1-1-1
Use sets of 5 and 3 to Warm up to 1 rep max. Do not round back. Use proper form to achieve one rep max.
WOD: (25 minute cut off)
"Patty Cake"
6 rounds
7 Deadlift 220/155 ( Use 60-70 percent of 1 rep max)
15 Wallball 20/14
30 Double Unders (90 singles)
Rest 2 minutes between every 2 rounds.
The goal of this wod is to do all the sets unbroken. Being fast is key. If the deadlifts are going to hinder you, drop the weight. Games athletes may go slightly heavier on wallball, but again, key is to go unbroken.
Warm Up:
800m run
15 Jump Squats
Mobility 5 Mins
Banded Hamstring Active Stretches
Deadlift: 5-3-1-1-1
Use sets of 5 and 3 to Warm up to 1 rep max. Do not round back. Use proper form to achieve one rep max.
WOD: (25 minute cut off)
"Patty Cake"
6 rounds
7 Deadlift 220/155 ( Use 60-70 percent of 1 rep max)
15 Wallball 20/14
30 Double Unders (90 singles)
Rest 2 minutes between every 2 rounds.
The goal of this wod is to do all the sets unbroken. Being fast is key. If the deadlifts are going to hinder you, drop the weight. Games athletes may go slightly heavier on wallball, but again, key is to go unbroken.
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