July 22, 2016

 

a) WARM UP:

row 750m – last 150m, pull at 95%+ effort

  • 10 air squats
  • 5 push ups
  • 10 jumping squats
  • 5 burpees
  • 10 empty bar squats

 

b) STRENGTH:

3x Superset:

  • 5 Rear Foot Elevated Split Squat increase weight from last week
  • 10 Single Arm Press @ Max effort from test week

 

c) Interval Weight Training:

3 Rounds for time:

  • 10 Deadlifts @55% of your 1RM DL
  • 2 min Row Max Effort for metres

2 min rest

Rest 3 min (total of 5 min)

  • 30 burpee pull ups

**Score: TOTAL TIME from start to finish + m rowed

 

d) ACCESSORY WORK:

  • Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.)

 

e) RECOMMENDED MOBILITY:

  • pecs/delts – roll and spend 5 mins on them
  • adductors/quads – stretch and roll

 

Posted in WOD