Dec 6, 2017

 

a) WARM UP:

3 Rounds:

  • 1:00 Light Bike/Row/Ski
  • 5 Burpees
  • 5 Sit Ups
  • 10m Panther forward
  • 10m Panther backward
b) STRENGTH:

BACK SQUAT

2 Rounds:

  • Max Reps in :15 seconds @ 135/95

Rest :45s

  • Max Reps in :30 seconds @ 185/135

Rest 1:30

  • Max Reps in :45 seconds @ 225/155

Rest 3:15 between rounds.

First weight starts on the 0:00. You have :15s to work. Second weight starts on the 1:00. You have :30s to work. Third weight starts on the 3:00. You have :45s to work.

Rest 3:00 following, and complete once more for a total of 2 rounds.

Next *round* starts on the 7:00, which would be…7:00 (15s), 8:00 (30s), 10:00 (45s)

Stimulus wise, we are looking for the following:

  • First weight – Light to moderate load. A weight we could cycle for 30+ repetitions unbroken, when fresh.
  • 2nd weight – Moderate load. A weight we could cycle for 20+ repetitions unbroken, when fresh.
  • Last weight – Moderately heavy load. A weight we could cycle for 10+ repetitions unbroken, when fresh.

Scoring wise = total repetitions.

c) WOD:

1 min AMRAP at each station, for 5 rounds:

  • Wallballs (20/14–>10/9)
  • Dumbbell Snatches (50/35)
  • Calorie Row

Rest 1:00 between rounds

 

d) POST-WOD RECOVERY:

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