20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
10/13/2015
A. Floor Press - build to a tough single
B1. Assault Bike x 10 Calorie Sprint rest 30 seconds
B2. Thrusters x 15 Reps 95/65 rest 30 seconds
B3. HSPU x 15/10 Reps rest 3 minutes x 3
+
"2007"
5 rounds:
25 Pull-Ups
7 Push Jerks 135/95
*15 minute cap*
B1. Assault Bike x 10 Calorie Sprint rest 30 seconds
B2. Thrusters x 15 Reps 95/65 rest 30 seconds
B3. HSPU x 15/10 Reps rest 3 minutes x 3
+
"2007"
5 rounds:
25 Pull-Ups
7 Push Jerks 135/95
*15 minute cap*
10/12/2015
A. Back Squat @ 33X1 3, 3, 3, 3 rest 2:30
B. Snatch Cluster 5 x 1.1.1 rest 20 seconds, rest 2 minutes @ 80%
C1. Lateral Lunges x 20 total reps (KB in goblet position) rest 1 minute
C2. Sorenson Hold x 45 seconds rest 1:15 x 3 sets
+
500m Row @ 90%
rest 90 seconds on Rower
500m Row @ 95%
- rest as needed -
repeat the above rowing sequence 1 more time
B. Snatch Cluster 5 x 1.1.1 rest 20 seconds, rest 2 minutes @ 80%
C1. Lateral Lunges x 20 total reps (KB in goblet position) rest 1 minute
C2. Sorenson Hold x 45 seconds rest 1:15 x 3 sets
+
500m Row @ 90%
rest 90 seconds on Rower
500m Row @ 95%
- rest as needed -
repeat the above rowing sequence 1 more time
10/10/2015
WZA WOD 3
AMRAP 7
21-15-9
HSPU
C2B Pull-Ups
rest as needed
WZA WOD 4
For time:
30 calorie row
30 wall ball shots 20/14
30 toes to bar
30 deadlifts 185/135
30 burpee box jump overs 24/20
30 deadlifts
30 toes to bar
30 wall ball shots
30 calorie row
AMRAP 7
21-15-9
HSPU
C2B Pull-Ups
rest as needed
WZA WOD 4
For time:
30 calorie row
30 wall ball shots 20/14
30 toes to bar
30 deadlifts 185/135
30 burpee box jump overs 24/20
30 deadlifts
30 toes to bar
30 wall ball shots
30 calorie row
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