Wednesday

May 23,2018

lift: emom for 12

1 hang squat snatch

- increase weight as needed

 

wod: 12 min time cap

800 m run  

50 push-ups  

30 overhead squats 115/75

 

Post wod Strength

- we're getting back to 20 reps
choose: Back squat, Front squat, Deadlift
- start with Body weight
- will be doing 3x per week for about 8-10 weeks
- add 10 lbs each week

OR

Endurance: Short, Mid, Long
Short= 8x100 m sprints 1min rest in between
Mid= 4x 400 m sprints 1 min rest in between
Long= 2x 800 m sprints 1 min rest in between

 

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