June 5, 2018

 

a) WARM UP:

3 Rounds:

  • Run to end of gym and back
  • 10 hollow rocks
  • 10 scap pull ups
  • 10 glute bridges
b) CAPACITY BUILDING:

2 Rounds – not for time:

  • Part A: 21/15 Calorie Assault Bike + 25% of MU (or C2B) benchmark
  • Part B: 15/12 Calorie Assault Bike + 20% of MU (or C2B) benchmark

Rest 3:00 between rounds

** option in place of AAB – Part A: 10m shuttle sprints x 8, Part B: 10m shuttle sprints x 6

** for example:  you got 27 C2B with a red band.  Do the AAB work and do 7 C2B with red band in Part A, Part B is 5 C2B. Repeat.

c) WOD:

For Time:

  • 50-40-30-20-10: Double Unders
  • 400m-300m (out the back, in the front)-200m-100m-50m: Runs
  • 10-8-6-4-2: Deadlifts (275/185)

** rowing option for injury: 500m-400m-300m-200m-100m

 

d) Midline – optional post wod work:

  • Accumulate 2 Minutes in a L-Sit on Parallettes or hanging from bar

*Every break – 10 Banded Good Mornings

Posted in WOD