Competitors Training 2.13.15

Warm Up
Dynamic x 2
Dead Bugs 4x1min rest 30 sec btwn

Gymnastics / Skill
5 sets 70% of HSPU from Max Effort on 1/28 rest 2 min btwn

EOMOM 12 Minutes (6 Rounds)
5 Front Squats
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%”

Mixed Modal A
For time: Rounds of 21-15-9
S2OH @155/110
Box Jump

Goat Session
If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B
ROW: 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy between (slow steady pace). Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

If you have specific weaknesses perform accessories for that area.


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