WOD 04/13/17

A1: Warm-up (No Measure)

Complete as much as possible before class.

Ready To Run Series

VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z…

VIDEO 2: https://www.youtube.com/watch?v=EOJPK…

VIDEO 3: https://www.youtube.com/watch?v=K4t9O…

VIDEO 4: https://www.youtube.com/watch?v=NWv5B…

VIDEO 5: https://www.youtube.com/watch?v=IvZnj…

A2: 800M Run (Time)

@ Pace/Intensity/Tempo
@50-80% Easy Pace; Rest 90 Seconds

A3: Metcon (3 Rounds for time)

3 Rounds of:

100M Sprint; jog back + AMRAP in 4 Minutes of: 200M Farmer Carry (2/1.5 PoodX2)/6 Front Squat; Rest 45 Seconds.
Complete 1 Round of 100M Sprint @90-100% Very Hard Pace; Jog/Walk back to the box, grab kettlebells and complete 4 Minute amrap of: 200m Farmer Carry + 6 Front Squat; Rest 45 Seconds before repeating X 3 Total rounds.

C1: CGBP (close grip bench press) (10/10/10/10/10@50%)

6 Minutes to WU to 50% of heavy set of 10 from 04/06/17 @20X1; Rest 60 Seconds Before C2.

Superset with C2.

C2: Pendlay Row (10/10/10/10/10@50%)

6 Minutes to WU to 50% of heavy set of 10 from 04/06/17 @21X2; Rest 60 Seconds Before C1.

Superset with C1.