Sept 10, 2018

 

a) WARM UP:

  • 7 way hips

Then, 3 sets of:

  • 10 Scap pull ups
  • 10 Banded pull aparts
  • 10m Bear crawl forward
  • 10 Jumping jacks
b) STRENGTH:

Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps @ 23X1 (2 seconds down, 3 seconds pause, explode up)

*Sets 1-2 @ 75% of 1RM Front Squat

*Sets 3-4 @ 80%

*Sets 5-6 @ 85%

c) WOD:

5 sets of:

  • 15 Cals Assault Bike **
  • 5 Bar Muscle Ups (scale: jumping bar muscle ups, or ring rows)
  • 15 Cals Row

Rest 2 minutes

** time cap: 20 mins

**if classes are large, substitute the AAB cals (15) with 8 – 10m sprints

 

d) ACCESSORY:

2-3 Rounds of:

  • 2-3 sets of: DB Reverse Flies x 10-12 reps

Rest 30 seconds

  • Strict Dips x 15 reps

Rest 30 seconds

  • DB Rows x 6 reps per side

 

Posted in WOD