Tri-Modal Conditioning, Short-Sprint Duration
From 0-9:00:
“Dave A”
For time, 21-15-9:
Kettlebell swings
Burpees
From 9-18:00:
“Jason K”
For time, 21-15-9:
Lunges
200 meter run between sets
From 18-27:00:
“Ryan K”
For time, 21-15-9:
Power snatches
Box jumps
KBS: SC=lite-medium, RX=53/35, RX+= 70/44
Lunges: SC/RX= BW, RX+=70/44
P-Snatch: SC=<60% 1RM, RX=95/65, RX+= 115/75
BJ: SC=”fast”, RX=24/20, RX+=30/24
After-Hour Balance & Midline Accessory Exercise
Strength: Feet-elevated ring rows, 4 x 8-12 difficult.
Midline: Reverse hypers, 4 x 12- 20 with a medium-heavy load.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 60% p-snatch max & get a light kettlebell, PVC pipe.
