Nov 28, 2016

a) WARM UP:

  • Row 500m…increasing pace every 100m

8 min amrap of:

  • 5 kb swings – eye height
  • 5 push ups
  • 5 lunges per leg
  • 5 sit ups
  • :20s wall stretch

 

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. **increase by 1 or 2 from last week

 

d) WOD:

For time:

15-12-9-6-3

  • Deadlifts (255/175)
  • Bar Facing Burpees

 

Scale as per your coach

 

e) ACCESSORY WORK:

  • 3 x 5 strict chin ups

 

f) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine, quads and adductors (2 min each) and 1 min pec smash

 

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