2018 Cycle 1 Week 5 Day 3
Warm-up
<div class="soswodify_component_comment" Warm-up
Floss Hips
Then
3 Steady Rounds
12 Light Dumbbell Thrusters
8 Strict Pull Ups
Row 250m
Strength and skill
Back Squat (4×4 90%)
Conditioning
Metcon (Time)
Conditioning
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 GHD Sit Ups
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 GHD Sit Ups
Accessory work
<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Handstand Walk
50’x6
As fast as possible
Rest as needed.
5b. Strength Accessory
Dumbbell Front Rack Lateral Squats
5×12
Alternate sides each