3.7.20 Saturday

March 7, 2020

 

 

Mobility:

SB Feet/Calves x2m 

Ankle Walks x50y ea 

 

3 min AMRAP

In/ out  through ladder

Run to 20 yd line

Shuffle to cone going left

10 yd high knees

10 yd Sprint

 

1  Min Rest

 

3 Min AMRAP

in/in/out/ out through ladder

Run to 20 yd line

Shuffle to Cone going right 

10 yd Butt kick

10 yd Sprint

 

Strength: Broad Jump Tech 

All on Coach call

set up on 5 yd lines

 

5 x 1 Stationary jump with stick

5x1 Broad Jump w. stick ( walk back)

5x3 Broad Jump w. stick ( walk back) 

 

Strength: Back Squat 

4x2 RPE 8-9 (Slightly Heavier than prev 2 weeks) 

 

WOD: “Quality Time”

15m AMRAP For Quality

 

10 DB Bent Over Row

10 2-DB Box Step Up Step Up (5e)

100y Sled Drag

 

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