4-13-2016

EaDo Elite Main:

LIFT:

Back Squat


1 set of 10 @ 80%

1 max effort set 

SKILL:

3 rounds
10 weighted pistol squats 53#/35#
120ft prowler push @155#
10 single leg deadlifts @70#/53#
 

WOD:

For time:
90 wallball
800m run
70 Kb swings @53/35
60 pullups
50 box jump overs
40 burpees
30 Kb snatches 53/35

EaDo Elite Regional Prep:

Lift:

A.
Every 90s for 15min

1 Power Clean + 1 Hang Squat Clean
Starting at 70% adding 5% every 3mins

B. Front Squat
3x3
Set 1 @ 85%
Set 2 @ 90%
Set 3 @ 92.5%

Skill:

A.

As fast as possible:
3x
30 ft HS Walk
-rest 30s-

2x
60ft HS Walk
-rest 30s-

1x
90ft HS Walk


B.
4x
120ft Sled Drag 180/120#



WOD:

For Time:
3 Rounds
5/3 Ring Muscle Ups
10 Thrusters 165/115#
THEN -
1 mile run for time
THEN -
AMRAP5
15 Toes to Bar
10 Front rack lunges 165/115#