Nov. 10, 2017

 

a) WARM UP:

  • Row for 2 mins

2 Rounds, low intensity:

  • 3 Ring Rows
  • 6 Beat Swings
  • 9 Slow Air Squats
  • 12 Sit-Ups

At the 5:00 min mark, switch warm up and do the following, for quality:

From 5:00 – 10:00, AMRAP of…

  • 5 Inchworms
  • :15s Hanging L-Sit

From 10:00 – 15:00, AMRAP of…

  • 5 Toes to Bar (hanging knee raises)
  • 10 Superman Rocks

Then grab a bar and warm up the front squat.

b) STRENGTH:

Every 90s x 5 Sets: 4 Front Squats + X% of C2B/Pull-Up Benchmark (benchmark = 1:00 on/1:00 off/1:00on from last Friday)

  • Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat + 15% of Benchmark Total
  • Set #2, On the 1:30… 4 FS @ 72% + 17% of Benchmark Total
  • Set #3, On the 3:00… 4 FS @ 74% + 19% of Benchmark Total
  • Set #4, On the 4:30… 4 FS @ 76% + 21% of Benchmark Total
  • Set #5, On the 6:00… 4 FS @ 78% + 23% of Benchmark Total

**Our aim here is to complete the pull-ups immediately after our set of front squats.

c) WOD:

5 Rounds:

  • 21 Air Squats
  • 12/9 Calorie Assault Bike (if bikes are busy, 15/12 calories to be done on the rower)
  • 9 Dumbbell Power Snatches (50/35)
d) POST-WOD RECOVERY:

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