Nov 23, 2018

 

a) WARM UP:

5 Minutes, for quality reps:

  • 10 banded Overhead Squats
  • 5 Inchworms
  • 10 Situps
  • 5 Shuttle Sprints @ 80%

 

b) STRENGTH/SKILL:

3 Sets:

(10 mins)

c) Specific Warm Up and WOD Prep:

  • 5 calories on the rower
  • 3-5 burpees
  • 2 Curtis Ps with Empty Bar – 1 with working weight

FOR TIME

  • 60 Calories on the Rower
  • 40 Burpees
  • 20 Curtis P
  • 40 Burpees
  • 60 Calories on the Rower

**(Curtis P = 1 Power Clean + 1 lunge per leg + 1 Push Press)

(Perf: 75/55

Rx: 115/80

Rx+: 155/115)

d) Extra:

3-5 Sets:

  • 1 Strict Muscle up into 2 Kipping
  • 1 Kipping Chest to bar into 1 Bar muscle Up
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