Z sent me this. Race unknown. Those of you who know me well understand how close this pic hits home.
Outlaw – this is somewhat of a deload week. There will be additional Barbell cycling work next week that will be new to most of you. These are multi-rep sets to improve our speed under with a little conditioning aspect. Although the weights are light, try to move FAST, with virtuosity and perfection. Stay tuned.
1) EMOM for 5min 2x Powerclean @ 80% of 2RM. Drop first rep
2) 5×2 Push Jerk from blocks @80%. Drop first rep. Rotate quickly.
E90S for 3 sets 5/3x Strict Pullups. Go as high as possible.
E90S for 6sets 100m dash. SPRINT 50m out, cut, turn around, SPRINT 50m back.
CFV Wednesday WOD
15min AMRAP of…
3x Power Snatch @ 135/95#
15x Wallball 20/14#