I wanted to give you a little insight into the programming for the next couple of weeks.
Today is our 6th Monday with running. We will be have 2 more Monday’s with running after today. This week is also the 6th week where our heavy day is focused on pulling from the ground and power Olympic lifts. We will have 2 more weeks after this week with our heavy day focused on pulling from the ground. After the 8th week, we’ll switch it up and focus on squatting or pressing overhead for our heavy days.
Hope everyone had a nice weekend and has a great week.
WOD-
Every 4:00 x 4 Run the following distances
Run #1 = 600 meters
Run #2 = 500 meters
Run #3 = 500 meters
Run #4 = 600 meters
Then:
As many rounds as possible in 12:00 of
20 Alternating single arm hang dumbbell clean to overhead 40#(25#)
10(7) Calories on the rower
5 Burpees over the rower
SPRINT-
For Time:
10 Pull Ups
20 Push Ups
30 Squats
Row 2,000m
15 Pull Ups
30 Push Ups
45 Squats
Row 1,000m
20 Pull Ups
40 Push Ups
60 Squats
Row 500m
