April 7, 2017

 

a) WARM UP:

  • 3:00 Bike or Row

3 Rounds:

  • 3 Scap Pull ups + 3 Jumping Pull ups
  • 6 Dowel Overhead Squats
  • 9 dowel good mornings
  • 12 Sit Ups

Then grab a bar and start warming up for some front squats.

 

b) STRENGTH:

  • Set #1, On the 0:00 – 2 Reps, 2 second pause in bottom @ 50% of 1RM Front Squat
  • Set #2, On the 1:00 – 2 Reps, 2 second pause in bottom @ 55%
  • Set #3, On the 2:00 – 2 Reps, 2 second pause in bottom @ 60%
  • Set #4, On the 3:00 – 1 Rep, 4 second pause in bottom @ 65%
  • Set #5, On the 4:00 – 1 Rep, 4 second pause in bottom @ 70%
  • Set #6, On the 5:00 – 1 Rep, 4 second pause in bottom @ 73%
  • Set #7, On the 6:00 – 1 Rep, 4 second pause in bottom @ 76%
c) WOD:

3 Rounds:

  • 5/3 Ring Muscle-Ups (scale: 10 C2B)
  • 10 Power Snatches (115/80)
  • 20 Box Jump Overs (24/20)

 

d) ACCESSORY WORK:

Not For Time:

30-20-10

  • GHD Sit-Ups
  • Back Extensions

 

e) POST-WOD MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
Posted in WOD