Day: November 18, 2018

Conditioning

5 rounds of 20sec of work, 1:40 rest

25ft shuttle sprints

Note: This is a speed, power and agility conditioner. Each 20sec a max effort. Get as many shuttle runs as you can. You must touch the ground past the line

METCON

2018 Wodapalooza team qualifier workout 8

For time:

60 deadlifts 135/95
45 overhead squats 135/95
30 shoulder to overhead 135/95

Intermediate: 115/85
Scaled: 95/65

Accessory work

Shoulder of steel

Dumbells superset 3×8 each
Lateral raises
Front raises
Press

Weightlifting
Pvc pipe complex
3 sets
5 snatch pulls
5 hang power snatch
5 snatch balance

Gymnastics
Accumulate 2min inverted
*Use a wall or free standing

Core
3 rounds not for time:
10 GHD situps
5 strict toes to bar