Friday WOD – 060316

Ron

Ron

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. Back Lunges: 4×6 each leg

2. 5 Rounds for time:
12 Front Squat 135/95
12 Toes to Bar

Performance
WEIGHTLIFTING
1. Snatch 70-75%x2x6
2. Power Position Clean 3-3-3, 2×3

STRENGTH
Back Lunges: 6 @ 7, 6 @ 8, 6 @ 9, plus two down sets (load drop -10%)

METCON
5 Rounds for time:
12 Front Squat 155/105
12 Toes to Bar

GYMNASTICS
3 Rounds NOT for time:
15 V-Ups
20 Tuck-Ups
30 Hollow Rocks

ENGINE
Run 4×8 Minutes – Rest 2 minutes between