Mon 5.2.16

‚ÄúDiscipline is choosing between what you want now and what you want most‚ÄĚ

Skill:¬†Front Squat, 7×2, EMOM @ 85% ¬† ¬†*Focus on chest up and knees driving out¬†

WOD: Sprint Intervals

Part A:

  • 0:00-4:00: 2 Round Sprint of:
    • 15 Hang Power Cleans (95/65)
    • 15 Wall Balls (20/14)
      • 4 min cap to complete the 2 rounds¬†
      • If you don’t complete the two rounds than record your rounds and reps¬†
      • Note your time if¬†you finish the two rounds. ¬†If you finish before the 4 minutes then you get extra rest¬†
  • 4:00-6:00: 2 min rest
  • 6:00-10:00: Repeat above

2 min rest

Part B:

  • 12:00-16:00: 2 Rounds of:
    • 15 S2O (95/65)
    • 50 Air Squats
      • same standards apply as above
  • 16:00-18:00: 2 min rest
  • 18:00-22:00: Repeat above
  1. Sprint Intervals are meant for you to sprint for a short period time to then be followed with a rest period. The time spent working should be quick and constant. 
  2. Weights used for sprints should be light.

Shoutouts: none
Box News: none

Schedule/Event News:

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