Wednesday/Thursday 180613-14 – Competition

Wednesday 6/13
Warm up
1. Side Shuffles 6×20 seconds work, 10 seconds rest
(set up two lines 10 m apart, go back and forth changing directions every 10 m)
2. Bottom of Air Squat Hold: accumulate 2 minutes
3. L Hang: 10 seconds
4. Leg Abducted Rocking, 10/leg
5. Lateral Leg Swings, 10/leg

A. “Triple 3s”
For time:
3000 meter Row
300 Double unders
3 mile Run

B. 15 minutes for quality:
10 Hollow Rocks
30 second Handstand Hold
15 Back Extensions
1 minute Calf Foam Roll

Thursday 6/14
Rest Day

Here’s what’s on tap for Friday’s Competition classes:

A. Strict Press (use 90% of 1RM + 10lbs)
1×5 (75%)
1×3 (85%)
1×1+ ME (95%)

B. Single Leg Deadlifts 3×12 (33% 10 RM Sumo Deadlift), rest 1 minute between legs

C. Benchmark WOD
“Fight Gone Bad”
3 rounds, 1 minute at each station for max reps:
Wall Balls (20/14)
American Kettlebell Swings (24/16)
Box Jumps with Step Down (24/20)
Push Press (75/55)
Row for Calories
Rest