WOD 19/07/2019

A)SPEED WORK

SPRINT PREP SEQUENCE

3X1 PUSHUP START

3XFLYING STARTS(20M. 10M PROGRESSIVE+10 M SPRINT)

5X50 M SPRINT(80%,90%,3X50 ALL OUT*)

*THERE IS NO “PACING”SPRINTS

B)SWOD

EVERY 2 MIN FOR 6 MIN

BACK SQUAT X 5(+2,5 KG FROM LAST WEEK)

EVERY 2 MIN FOR 6 MIN

STRICT PRESS (+1 KG FROM LAST WEEK)

C)CONDITIONING

4 RFT:

5 FRONT SQUAT (80/50)

10 BOX JUMPS(60/50)

10 HSPU

200 M SPRINT

1 MIN REST

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