WEDNESDAY
200m row/run/ride/erg
Boot strappers calf pumps Air squats with T-twists Shoulder activations (bands) Hollow & arches (small/big) Lat pull backs Knee raises/Knees to elbow Toes to bar |
Strength Development: Deadlift
6 Sets at 2 Minutes
5 – 4 – 3 – 2 – 1 – 1
Stimulus: · Technique focus · Active shoulders · Good back position · Drive with legs |
WOD
6 Rounds E3MOM
Every 3 minutes complete:
· 200 Meter Run · 10 Toes-to-Bar · 8 Deadlift (RX 80/60 Kg)
Stimulus: · Fast Consistent Sets · Short recovery time · Good form |
Recovery Workout 6 Rounds E3MOM
Every 3 minutes complete:
· 10/8 calories · 10 Knee-raises · 8 Deadlift (RX 60/40 Kg)
Stimulus: · Fast Consistent Sets · Short recovery time Good form |