NEWS

TUE WOD Recording: Here

WOD

“Play Date”
21-15-9
Dips
V-Ups
50 Double Unders
*10 min cap

At 10 min mark

EMOM 10
10 x 10 Meter Shuttle Sprint

Post Intervals to Comments.

2020.03.17-TUE-WOD

WOD Guidance & Goals:
Complete 21 dips and 21 V-ups (or tuck ups) followed by 50 double unders (scale: 50 timers, jumping jacks or 65 singles).  Then 15 dips, 15 v-ups and 50 double unders. Finish with 9 dips, 9 v-ups and 50 double unders. There is a 10 minute cap. At the 10 minute mark, immediately start 10 x 10 meters (33 feet = 10 meters) on the minute. Rest any remaining time within the minute (around :30) and repeat for 10 minutes. Target 7 minutes for the first WOD and target sub :30 for the 100m intervals. 

ENDURANCE

4 x 800m moderate, 400m fast, 400m easy

BARBELL CLUB

1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday

2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday

3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.