May 29, 2018

 

a) WARM UP:

  • Run 400m

3 Rounds:

  • 10 ring rows
  • 10 hollow rocks
  • 10 scap pull ups
  • 10 beat swings
b) CAPACITY:

  • Pulling Test (either ring muscle up or C2B pull ups)…

For total repetitions:

  • 1:30 on, 1:00 Off
  • 1:00 on, :30s Off
  • :30s On

We will be using this number in the next few weeks.  

** if bands are needed for C2B, record what you use

 

c) WOD:

Adam WOD:

Complete as many rounds as possible in 20 minutes of:

  • 8 toes-to-bar
  • 10 dumbbell hang clean and jerks (switch hands every 5)
  • 14 Cal Row (** if class is busy, and rowers busy, substitute row for a 200m run)

(55/50/35)

Posted in WOD