March 28, 2017

 

a) WARM UP:

Run 400m, except 6am. They row 500 m.

3 rounds for quality

  • 10 banded monster walk steps (band above knee)
  • 10 squats
  • 10 push ups
  • 30 single unders
b) STRENGTH:

On the Minute x 9 – pause fronts squats (1 second pause – no bounce!)

  • Minute 1 – 3 Reps @ 50% of 1RM Front Squat
  • Minute 2 – 2 Reps @ 55%
  • Minute 3 – 1 Reps @ 60%
  • Minute 4 – 3 Reps @ 50%
  • Minute 5 – 2 Reps @ 55%
  • Minute 6 – 1 Reps @ 67%
  • Minute 7 – 3 Reps @ 50%
  • Minute 8 – 2 Reps @ 55%
  • Minute 9 – 1 Reps @ 72%
c) WOD:

  • 10 Front Squats (95/65), 50 Sit-Ups, 50 Double Unders
  • 10 Front Squats (95/65), 40 Sit-Ups, 40 Double Unders
  • 10 Front Squats (95/65), 30 Sit-Ups, 30 Double Unders
  • 10 Front Squats (95/65), 20 Sit-Ups, 20 Double Unders
  • 10 Front Squats (95/65), 10 Sit-Ups, 10 Double Unders

 

d) ACCESSORY WORK:

Ring muscle up work

EMOM x 8

  • odd – 5 strict ring dips + 5 kipping dips
  • even – 7 ring swings (tight body)

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD