Feb 28, 2017

 

a) WARM UP:

Row 500 m

3 rounds:

  • 5 mountain climbers
  • 5 push ups
  • 5 goblet squats
  • 5 Russian kb swings
  • 5 beat swings

 

b) STRENGTH:

Superset 3x:

  • 6-10 strict pull ups (scale: negatives, or toe spotted)
  • 6-10 strict HSPU (scale: negatives, or from box – full ROM)

Rest 2:00 mins between rounds

 

 

c) PRIMER:

Set up, warm up and prime for the wod:

  • 3 S2OH + :20s of rowing
  • 3 Pull ups + :20s of Rowing
  • 3 Thrusters + :20s of rowing

 

d) WOD:

2 rounds for max calories:

  • 1 min of: 15 S2OH (95/65)
  • 1 min of: max calorie row
  • 1 min of: 15 pull ups (scale: jumping pull ups)
  • 1 min of: max calorie row
  • 1 min of: 15 thrusters (95/65)
  • 1 min of: max calorie row

1 min rest

Repeat

** scale as per your coach

 

e) POST-WOD RECOVERY:

  • Hamstring rolling
  • Couch stretch
  • Calf stretch
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