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