Nov 14, 2016

a) WARM UP:

  • 400m run with medball (20/14).  Then,

8 min amrap of:

  • 5 kb goblet squats
  • 5 jumping pull ups
  • 5 jumping lunges per leg
  • 5 sit ups
  • 5 pushups

 

b) STRENGTH:

4 sets of HSPU work

  • Level 1 – you have 4-7 strict hspus – work on strict hspus from a deficit
  • Level 2 – you have 1-3 – work on strict
  • Level 3 – don’t have hspus, but you can kick up on the wall – on wall to negatives with FULL range of motion
  • Level 4: cannot get on the wall – work on hspus from box

Rest 1:30-2:00 between sets

 

c) SKILL:

EMOM x 5 of T2B work:

Set a goal for 30 secs of work and be consistent through the set.

 

d) WOD:

6 times thru the following for reps:

  • 1 min of max cals row
  • 1 min of Wallballs (20/14–>10’/9’)
  • 1 min Double Unders
  • 1 min rest

 

e) ACCESSORY WORK:

  • 3 x 5 strict chin ups

 

f) POST-WOD RECOVERY/MOBILITY:

  • Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash

 

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