5.15.2014

 In WOD
 

Warm Up

Jumprope 3 minutes

Dynamic Drills

Strength/Skill

3 Sets for Quality

  • A1: Nose to Wall Handstand Hold x 45-60 seconds OR 2-3 Wall Walks
  • A2: Toes to Bar x 4-6 reps @ 3011 Or 30A1
  • A3: KB Windmill x 4-6 reps per side @ 3011

Then 3 Sets for Quality

  • B1: Strict Chin Ups x Max reps OR – 2-3 @ 40A1
  • B2: Hollow Rocks/Hold x 20-30 seconds
  • B3: Superman Hold x 20-30 seconds

Conditioning

4 x 400m Run

Rest 1:1

– Pace these splits faster than your best mile time

-Try for the same finish time for all runs

Leave a Comment