Strength plus double sprint wod!


Photo: Oscar Bravo


Let's get after it team... a couple of strength movements to hone then two triplets with short time caps!


Cam


 

TRAINING FRIDAY SATURDAY


WARM UP: With an empty barbell x 2 rounds:

5 deadlifts

5 hang power cleans

5 front squat

5 push press

Samson lunge x 1/side long hold



SKILL: ALT E90S x 5 each


Same bar weight (or close to it):

Minute 1: 2 thrusters

Minute 2: 4 power cleans



WOD1


8 min time cap, so push hard go quickly!

3 rounds for time of: 12/8 Assault Bike Calories 12 Pull-ups



FG3: 6 pullups per round

FG2: jumping or assisted pullups

Fg1: ring rows


CP1: CTB

CP2: ring MU 6 per round



WOD 2


3 rounds for time of: 12/8 Assault Bike Calories 18 Single Dumbbell Hang Clean & Jerks, 50/35 lbs


Split reps evenly between arms, but break up however you want!


8 min time cap!


FG2: 20-25/35-40

FG1: scale as needed

CP1: 50/70