2018 Cycle 2 – Week 6 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
10 Deadlifts 185/125lbs
Run 400m

Strength and skill
Metcon
Strength
5 Rounds:
200′ Farmer’s Carry
160/110lbs each hand
Rest as needed

Metcon
Metcon
Met-Con
AMRAP 10:00
12/8 Calorie bike/row
9 Sumo DLHP 135/95lbs
6 Muscle Ups

Intravel
Metcon
. Interval
3 Rounds:
75′ Dumbbell Overhead Walking Lunge Steps 70/50lbs
15 Box Jumps 30/24″
21 Deadlifts 225/155lbs
Rest :90

Accessory work

<div class="soswodify_component_comment" Work
5 Rounds:
Row 200m
30′ Backward Handstand Walk
Row 200m
30′ Forward Handstand Walk
Rest :60

6. Accessory
Single Arm Dumbbell Overhead Squat Bottom Position Hold
Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead Hold while in the bottom of a Squat.