May 14, 2018

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 5 inch worms
  • 10 slow bird dogs
  • 5 push ups
  • 10 calf raises
b) STRENGTH: Strict Press

Every 2 Minutes for 8 sets) of:

  • Set 1 – 5 reps @ 75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 1 reps @ 85%
  • Set 4 – 2 reps @ 87%
  • Set 5 – 1 reps @ 90%
  • Set 6 – 1 rep @ 95%
  • Set 7 – 3 @ 80%
  • Set 8 – 3 @ 80%
c) WOD:

  • 1 mile run for time (aka 4 laps = 1,600m)

** only if you are injured, will you be rowing…. 2,000m)

 

d) FINISHER:

3 Sets (for quality reps):

  • Max Strict Pull Ups (no bands today.  Negatives from pull up bar, or negatives from rings. Do 10 of them.)
  • 20 Heavy Kettlebell Swings (chest level)
  • 20 Glute Bridges
Posted in WOD