Dec 5, 2016

a) WARM UP:

Row, ski erg or bike for 2 mins.

8 min amrap of:

  • :20 sec wall sit
  • Run 4 lengths of gym
  • 10 dowel pull thrus
  • 10 overhead squats with dowel
  • 5 push-ups with 5 sec hold at bottom

 

b) STRENGTH 1:

Squat snatch – 0-12 EMOM, 13-25 find 1 rep max

  • Minute 1 – 74%
  • Min 2 – 78%
  • Min 3 – 81%
  • Min 4 – REST
  • Min 5 – 78%
  • Min 6 – 81%
  • Min 7 – 84%
  • Min 8 – REST
  • Min 9 – 81%
  • Min 10 – 84%
  • Min 11 – 87%
  • Min 12 – REST
  • Minutes 13 – 25: Find your 1 RM

 

c) STRENGTH 2:

  • Find the max number of strict pull-ups: one attempt

(if you cannot do 1 pull-up, work on negatives.  If you drop doing the negatives, do ring row holds.  Work up to 5-10.  No bands today please.)  Record score.

 

d) WOD:

3 rounds for time:

  • 500m row
  • 12 burpees
  • 21 box jumps

 

Compare to October 25th

 

e) ACCESSORY WORK:

  • 20 evil wheels
  • 10 back extensions on GHD

 

f) POST-WOD MOBILITY/RECOVERY:

  • T-spine, quads and adductors rolling

 

Posted in WOD