Just so you all know, today's workout is probably gonna be pretty rough. Dan decided to give me a little inspiration, and whaddya know...pain and misery arose. I can honestly say, I'm looking forward to the workout though. It'll be a battle, and hopefully the time cap is way more time that most of you will need. I just set it to what my time will roughly be. Anyway, here it is!
GYM PROGRAM
Warm-up
Tabata DU
2 Rounds
15m Duck Walk
15m Inchworm/PU
15m Lunge w/Twist
15m Bear Crawl
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Athlete's Choice - 2min
Skill/Strength
Retest Back Squat - 5x1, 2:00 int
WOD
5 Rounds for time
10 Back Squats (205/135)
5 Burpee Box Overs w/KB (24/20, 72/53)
10 Unbroken KB Swings (72/53)
5 Strict Pull-ups
20:00 cap
OLY CLASS
EMOM for 10min
3 Split Jerks (First 5min with PVC, Last 5min with OLY Bar)
EMOM for 8min
5sec Pause Front Squats w/Bar Reset at Top
(Work on being able to pop the bar up and re-grip the bar for the jerk)
EMOM for 8min
2 Pause Jerks w/2sec pause between pressing the bar and dropping underneath
SMOLOV SQUAT CYCLE
1x3 @ 60%
1x3 @ 70%
1x3 @ 80%
2x3 @ 95%
Gonna be a burner today. Get to work!
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