May 30, 2017

 

a) WARM UP:

  • Run 400m

7 min AMRAP of quality reps:

  • 10 Ring rows
  • 10 Squats
  • 10 Empty bar strict presses
  • :20s handstand hold

 

b) STRENGTH:

  • On the 0:00… 5 Reps @ 50% last week’s 3-Rep Push Press
  • On the 1:30… 4 Reps @ 60%
  • On the 3:00… 3 Reps @ 70%
  • On the 4:30… 3 Reps @ 75%
  • On the 6:00… 2 Reps @ 80%
  • On the 7:30… 1 Rep @ 85%

Until the 15:00 on the clock, continue with singles and build to a heavy single for the day.

 

c) WOD:

For Time:

  • 9 Pull Ups
  • 9 Thrusters (95/65)
  • 15 Pull Ups
  • 15 Thrusters (95/65)
  • 21 Pull Ups
  • 21 Thrusters (95/65)

 

d) ACCESSORY WORK:

  • 800 Meter Run

Rest 1:00

  • 400 m Sled Push (45/Empty)

Rest 1:00

  • 800 Meter Run

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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