209 to 916

Workout of the Day

WOD 1 – in the morning…

30 rope climbs for time (20 feet)

WOD 2 – in the afternoon…

Barbell Complex: 3 deadlift, 2 squat clean, 1 jerk

Rest as needed and add load each set

Sandbag good mornings – 10, 10, 10

L sit holds - :30, :30, :30

WOD 3 – in the evening…

3 rounds, each for time:

150 yard hill sprint

30 burpees w/o pushup

Rest exactly 5 minutes between rounds

209 Sport was up in Folsom Saturday to do the above series of WODs. As usual it was great training with Gabe… pushing me harder than I normally could push. From the high volume rope climbs in the morning to the hill sprints late in the day, we touched a variety of skills and taxed multiple energy systems in preparation for the upcoming Games. And, as might be expected, most everything turned out to be harder than we anticipated. My times and numbers are below.

WOD 1 – 16:27

WOD 2 – 265#, missed jerk

WOD 3 – 2:00/2:08/2:20

For everyone coming to Iceland in less than a month... make sure you are running hills and hiking some distance. As stated on the itinerary, we will be covering close to 14 miles in trails our 2nd day in country. Prepare accordingly!!!