Nov 21, 2017

 

a) WARM UP:

3 rounds:

  • 10 mountain climbers – foot outside the hand
  • 10 arm circles – both directions
  • 1 length of gym – slow bear crawl
  • 1 length of gym coming back – 10 high kicks, 20 steps on toes only, 30 steps on heels only
a)  STRENGTH:

STRICT HSPU

Based off percentages, we have three sets per round below. Rest as little as needed between sets, with a full 2:00 between rounds. Each set is intended to be unbroken.

3 Rounds:

  • Set #1 – 22% of Benchmark HSPU
  • Set #2 – 18%
  • Set #3 – 14%

2:00 Rest

** the benchmark is from a few weeks ago of: 2 on/1 off/2 on.

c) WOD:

Changing stations every 1:30 min.  5 Rounds! (total time is 22:30)

  • 12 Toes to Bar
  • 16 Deadlifts (135/95)
  • 10 10m Shuttle Sprints (if running hurts, or you’re injured, sub assault bike in for 12/9 cals) 

** scale weights and movements accordingly

d) ACCESSORY WORK:

  • Hold a dball/sandbag in bearhug for 5 mins – every break, 20 back extensions on GHD.
e) POST-WOD RECOVERY:

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