Wednesday – 8/12

1. Strength

Bent Over Row

5 – 5 – 5 – 5 – 5

Ascending in weight.  We want our back do the work here.  If you row all arms you will miss the point of this workout.  Your bro-ceps may get swole, but your heart (and Coach David) will be a sad panda.

 

2. METCON

800m Run

80 SU (40 DU)

600m Run

60 SU (30 DU)

400m Run

40 SU (20 DU)

200m Run

20 SU (10 DU)

 

3. Extra Credit

a. 10 Minute EMOM

Odd – 5 Deadlifts + 5 Burpees, Heavy

Even – 5 Push Jerks + 5 T2B, Moderate

If you’re electing to do the Extra Credit you should have an idea of what ‘Heavy’ and ‘Moderate’ mean to you on these movements.  If you don’t, ask and one of the coaches will help you out–this is something you SHOULD know, so keep it in the back of your mind for future reference. (Or, ya know, write it down 😉 )

b. Crossover Symmetry

c. Burgener Warm-Up (Snatch)

 

-OR- (if you won’t be around for the workout Thursday)

a. 3 Rounds for max reps of:

1:30 work, 4:00 rest

12 Russian KBS

8 Burpees

Max Bear Complex (Reps)

Weight needs to be something you can move well and fast with.  You shouldn’t be thinking, “Dang, this feels heavy.  I’m not sure I can front squat this…” Also, if you don’t know what the Bear Complex is, you should probably wait on this workout, show up Thursday, and learn it!

b. Crossover Symmetry

c. Burgener Warm-Up (Snatch)