Nov 4, 2016

a) WARM UP:

3 rounds for quality:

  • 10 beat swings
  • 10 Air squats
  • 10 Jumping Pull ups
  • 10 Jumping air squats
  • 10 tactical frogs

 

b) STRENGTH:

Front squats – Every 90s

  • 0 min: 5 reps @ 78% of 1 RM
  • 1:30: 3 reps @ 84%
  • 3:00: 2 reps @ 90%
  • 4:30: 1 rep @ 96%
  • 6:00: 2 reps @ 90%
  • 7:30: 3 reps @ 84%
  • 9:00: 5 reps @ 78%

 

c) WOD:

24 minutes alternating movements each minute:

  • First minute – 6 HSPUs (scale: 3 wall walks)
  • Second minute — 10 sit ups
  • Third minute — 2 to 3 tire flips (choose a challenging weight)

Scale as per your coach.

 

d) ACCESSORY WORK:

3 Rounds:

  • 10 tuck ups
  • 20 sec hollow hold
  • 30 sec side planks

 

e) POST-WOD MOBILITY/RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

Posted in WOD