March 13, 2018

 

a) WARM UP:

3 Rounds of:

  • 10 air squats (use empty bar for 2nd and 3rd rounds)
  • 10 jumping jacks
  • 10 sit ups
  • 10 empty bar deadlifts
b) STRENGTH:

  • On the Minute x 10: 1 Pausing Front Squat

Building to a moderate today, not a max.

**3 Second Pause in the Bottom.

  • Set #1 – 40% of 1RM Front Squat
  • Set #2 – 45%
  • Set #3 – 50%
  • Set #4 – 55%
  • Set #5 – 60%
  • Set #6 – 63%
  • Set #7 – 66%
  • Set #8 – 69%
  • Set #9 – 72%
  • Set #10 – 75%
d) WOD:

5 Rounds, Every 3:00:

  • 10m Shuttle sprints (24 for men/20 for ladies)
  • 15 Wall balls (20/14→10/9’)

**if running hurts, 300/250m row

Score for the day is our slowest round.

d) COOLDOWN + MIDLINE:

Not for Score: 12:00 Recovery Row (low effort – conversational pace)

*Every 15 Calories, complete 15 supermans

Posted in WOD