Blog Search

06/03/2014 WOD

By: 0

Tuesday 06/03/2014

Warm up:

Row 1000/Run 800M
Followed by:
2RNFT
20 Banded Good Mornings
10 Toes to Bar
5 Kb Swings
5 Goblet squats

Strength:

20 Minutes

Back Squat 6 @ 9 (Load Drop) 5% Fatigue

We will drop some knowledge on you and give you a full explanation in class on the Load Drop %

WOD:

Level 1-
AMRAP 8:
Run 100m
7 thrusters 65#/45#

Level 2-
AMRAP 8:
Run 100m
7 thrusters, 115#/75#

Level 3
AMRAP 8:
250′ shuttle run (50′ sections)
10 thrusters, 115#/75#

Extra Credit

a) Accumulate 4:00 in chest-to-wall handstand
b) Accumulate 2:00 in L-hold, perfect hollow
c) Bulletproof Shoulders

Notes: a) Perfect hollow. If this is easy, perform 3×10 shoulder touches (alternating hands.)

Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *