Nov. 1, 2017

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 10 mountain climbers
  • 10 arm circles – both directions
  • 10 push ups
b) STRENGTH:

STRICT HANDSTAND PUSHUP TEST

  • 2 min AMRAP: Strict Handstand Pushups

1:00 Rest

  • 2 min AMRAP: Strict Handstand Pushups

** modification: strict pushups with knee/legs on a box – no abmat (flat floor)

 

Then, take 10-15 mins to discuss the movements in the wod, warm them up and set the sequence where athletes will be starting and when..

c) WOD:

Part #1 – 5 min AMRAP of Back Squats:

  • 21 Repetitions – 135/95
  • 21 Repetitions – 185/135
  • Time Remaining, Max reps – 225/155

Rest 5:00

Part #2 – 5 min AMRAP of Bench Presses:

  • 21 Repetitions – 135/95
  • 21 Repetitions – 155/105
  • Time remaining, Max reps – 185/135

Rest 5:00

Part #3 – 5 min AMRAP of Deadlifts:

  • 21 Repetitions – 185/135
  • 21 Repetitions – 225/155
  • Time remaining, Max reps – 275/185

Each part is scored separately, as total reps.

d1) ACCESSORY WORK:

  • 3 Sets of 10 – DB Front Raises
  • 3 Sets of 20 – Banded Pull-Aparts
  • 3 Sets of 10 – Kneeling barbell landmine presses – per arm

d2) GYMNASTICS ACCESSORY:

Followed by. . .

Option 1 –

Option 2 –

e) POST-WOD RECOVERY:

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