Dec 1, 2017

 

a) WARM UP:

  • Row for 2 mins

3 Rounds

  • 10 air squats
  • The Rabbit (10m) forward
  • The Rabbit (10m) backward
  • 5 beat swings
  • 5 jumping pull ups
b) STRENGTH:

On the Minute x 10: 1 Pausing Front Squat

There are two pauses in today’s squat:

  • Parallel
  • Bottom Position

As we descend into the squat, our first aim is to come to a complete stop at parallel. Pause here for a full 2 seconds. The second pause is in the bottom of our active squat.

  • Set #1, On the 0:00… 1 Rep @ 45% of 1RM Front Squat
  • Set #2, On the 1:00… 1 Rep @ 50%
  • Set #3, On the 2:00… 1 Rep @ 55%
  • Set #4, On the 3:00… 1 Rep @ 60%
  • Set #5, On the 4:00… 1 Rep @ 65%
  • Set #6, On the 5:00… 1 Rep @ 70%
  • Set #7, On the 6:00… 1 Rep @ 70%
  • Set #8, On the 7:00… 1 Rep @ 70%
  • Set #9, On the 8:00… 1 Rep @ 70%
  • Set #10, On the 9:00… 1 Rep @ 70%
c) WOD:

Part #1 – 10 min AMRAP:

  • 3 Bar Muscle Ups (scale: 6 C2B Pull ups)
  • 5 Front Squats (165/110) – bar taken from the ground & should be done unbroken
  • 7 Burpee Box Jump Overs (24/20)

Rest 2:00

Part #2: 

  • 35 Burpee Pull-Ups for Time (bar at 6 inches minimum above max reach)

** This workout has two separate scores.

 

d) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
Posted in WOD