10.29.2014

 In WOD


Warm Up

Run 400m

Dynamic Drills

Then 2 Rounds

  • Wallslides x 10
  • Push Ups x 10
  • 1 Length Bear Crawl

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 reps @ 21X1 – Rest 45 seconds
  • A2: Hollow Hold/Rocks x 20-30 seconds – Rest 45 seconds
  • A3: Dips (Rings or Stationary) x 6-8 @ 20X1 – Rest 45 seconds
  • A4: Double Unders x max reps in 30 seconds – Rest 45 seconds

-If you can achieve the high end or the rep range for the Dips, then add weight.

B. 2 Sets

  • Run 800m

Rest 1:1

-Try to have the same time for each run.

– Record scores for both efforts.