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WEDNESDAY 150311

Warm-up:

Row 500m

Crossover symmetry

10 push ups

15 dislocates

Mash lats on roller

Hips on box

Broad jump down

Butt kicks back

10 ring rows

 

Strength:

Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.

 

WoD:
AMRAP 9

2 Power Cleans (135/95)

2 Box Jump Overs (24/20)

4 Power Cleans (135/95)

4 Box Jump Overs (24/20)

6 Power Cleans (135/95)

6 Box Jump Overs (24/20)

-Continue going up by 2’s-

 

Mobility:

Lax to plantar

Mash calves

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