Getting Huge

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Coach Dexter Helping With the Clean

 

 

 

THURSDAY

CORE CONDITIONING (915-10am)

CORE: 3 Rounds
10 V-Ups into Hollow Hold, rest :20 between sets
then 2 rounds
Plank Up-Down
Side Plank Hold
Plank Up-Down
Side Plank Hold

WOD: 30-20-10
Calorie Row
Ball Slam 20/14
Run w/ medball (600-400-200)

 

BASE

Strength: Bench Press
4-4-3-3-3

WOD: 30-20-10
Calorie Row
KB Swing 53/35
Run x2 (600-400-200)

 

PLUS
Strength: Bench Press
4-4-3-3-3

WOD: 30-20-10
Calorie Row
KB Swing 53/35
Run x2 (600-400-200)

*All KB done unbroken


THE PROGRAM
Full Rest and Recover Day

– If you are competing at CrossFit Southie this weekend you should take both Thursday and Friday off. If you are someone who likes to do some sort of working out before a competition then Friday you could do something very light (I will post a suggestion). BUT I highly recommend, and so does your high level competitor/coach Stacey, that you rest both days as you have A LOT of work to do coming up this weekend.

More info about Southie to come.

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