May 6, 2013

 

a) WARM UP:

row 200m – slow

  • 5 supermans
  • 10 lunges
  • 5 strict pullups
  • 10 hollow rocks
  • 5 squats

row 200m – faster

  • 5 supermans
  • 10 jumping lunges
  • 5 kipping or butterfly pullups
  • 10 hollow rocks
  • 5 jumping squats

row 200m – faster still

 

b) STRENGTH:

  • 3 sets x 6 Pause Front Squats @ 90% 10RM (3 sec pause each rep.  Focus on leading up with your elbows) 
c) WOD:

10 rounds for time:

  • 50m backward sled pull (180/135 – green sled pulled to speed bump and back by walking backward)
  • 200m sprint
  • 2 tire flips (heavy)Time cap: 20 mins

    HAPPY FRIDAY!

d) ACCESSORY WORK:

  • Collect 30 strict HSPUs 
 e) RECOMMENDED MOBILITY:

  • calves, quads and pecs/delts – roll and stretch

 

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