- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Sprint Work:
8 x 50m
30s rest between each
Conditioning:
AMRAP in 15 Minutes of:
- 300m Run
- 1 Bear Complex (115/75)
Remember that a bear complex is 5 reps of power clean, front squat, push press, back squat, btn push press
Post workout results to comments.
Sprints - 9.46, 9.32, 8.77, 8.17, 7.45, 7.77, 7.27, 7.46
ReplyDeleteWod - 5 rounds plus 50m
DeleteChampionship fights are like best of 5 right?
Sprints - 9, 9, 8:34-8:41
ReplyDeleteWOD: 5 rounds, 175m
Day two beat down :-)
Sprints 12,12,11,11,11,11,11
ReplyDeleteWOD 3 Rounds 300m 20in step up and squats 7 each deadlifts 85 #
11,9,9,9,10,10,10,9
ReplyDeleteon 5th round, 3 reps