Fitmas Day 4, Sunday Special

December 15, 2019

 

 

Here we are gang, rolling on through!

 

Sunday 9:30 to 10:30 is an opportunity to keep on the Fitmas schedule, come on in and get it done!

 

These two challenges are fairly short (or really short) so complement the work you did on the Cindy or Mary wod on Saturday.  

 

See you in the gym!

 

Cam

TRAINING SUNDAY

 

WARMUP:  With an empty barbell, 4 rounds of:

 

6 deadlifts, 5 hang power cleans, 4 front squats, 3 strict press

 

1 samson lunge per leg in between each round

 

 

Strength Test:  Hang Clean 1RM

 

3, 3, 2, 2, 1, 1, 1, 1 reps building to max E2M

 

 

Energy System Test:  Benchmark row

 

Pick your poison here... your choice of three different distances, all tough but in different ways

 

Specific warm up:  5 x 200m, rest 1:30 (walk off rower), increase effort each round

 

Row 500m, 1000m OR 2000m 

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