WOD NOTES:
Longer intervals training today.
Pick your cardio piece and use it for the entire workout.
The rest will be longer or shorter based on time to complete each piece.
All athletes start on a 8 minute clock:
8 min : 16 min : 24 min : 32 min
Fitness and Performance
Dynamic prep
Band lat stretch x 30 sec
Primal pass thru x 6
Supine alternating toe touches x 3 each
5 minutes
Prepare your cardio piece
then…
4 sets for times
Every 8 minutes start
800 m run
or
1000 m row
0r
800 m Ski
or
1.5 KM Assault bike
WL Athletes
Empty bar prep
Muscle snatch + Power snatch + Heaving snatch balance + OHS
Snatch
8 x 1 @60%
Clean and Jerk
8 x 1 @60%
CF Athletes
Front Squats
5-3-1-3-5 @60-70-80-75-65%
Every 2 minutes x 6 sets
1 Split Jerk @60-75%
3 sets for times:
30 DU
5 DLÂ @185 – 225 – 275
20 Wallballs
Rest 2 minutes
