Speed & Steel

Dec 5th, 2020

Category: Uncategorized

Speed & Steel

Dan

Indoors Primarily 

Warm-up
2 Rounds
15/12  Calorie Bike*
10 Romanian Deadlift
5 Moon To Sky
10 Seated BB Strict Press

*20|15 Cal Row or 200m Run Sub

Mobility 
Hips
Hamstrings

Accessory
With a plate:
3 Rounds

7 Plate Halos (ea)
7 Russian Twists (ea)
7 OH Tricep Extension

WOD
E4MOM32

  1. 25|20 Calorie Bike*
  2. 3 Rounds
    9 Deadlifts 135|95
    6 Front Squats
    3 Shoulder to Overhead

*Each Round should be an all out Sprint.  Go HAM and earn your rest.  Enter your 8 intervals into SugarWod your average will appear on the leaderboard

Level 2- 115|75
Level 1- 95|65
ADV – 155|105 (35/30 Calorie Bike – Schwinn 53/45)

Schwinn|C2 Bike = 37|30 Cals
Row Sub = 30|25 Cals
Run Sub = 400M

Extra Work
21 – 15 – 9
Pistols
GHD Hip Extension
100’ Handstand Walk after each round

Advanced – Weighted Pistol (1.25pd/.75pd) & Hip Extensions (45|25) and 150’ HSW

Scaling Options
-Reverse Lunge (1.5pd/1pd)
-50’ or 25’ HSW
-1:00 of HSW attempts
-5 Wall Climbs