3/20/21
WOD

20210320

WOD:

Mike Tyson

For Time:

20 Minute Cap:

800m Run

30 Toes 2 Bar

400m Run

20 Shoulder to Overhead 135/95

200m Run

10 Front Squats 185/125

*can sub for run:

800m=1,000m Row=60/42 Calorie Bike

400m=500m Row=30/21 calorie bike

200m=250m Row=15/12 calorie bike

Weightlifting:

Weightlifting:

Every :60 for 10 Rounds

Snatch

1st Pull(to knee) + Snatch + Overhead Squat  

*start at 60% of 1rm snatch

Every :90 for 10 Rounds

Clean and Jerk

1st Pull(to knee) + Clean + Front Squat + Jerk

*start at 60% of 1rm clean

Single Leg Glute Bridge  

4x8 - each leg

Hip Extensions

4x12

At Home:

For Time:

Jog in Place - 4 minutes

30 V-ups

Jog in Place - 2 minutes

20 Pike Pushups

Jog in Place - 1 minutes

10 Goblet Squats