6.23.2014

 In WOD

 

Warm Up

3 minutes Jumprope

Dynamic Drills as a group

Ankle, Hip, and Mobility

Then

  • 10 Goblet Squats @ 32X1
  • 5 Ring Rows @ 20X1

Strength/Skill

4 Sets

  • A1: Front Squat x 2-3 reps @ 32X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 5,4,3,2,1 @ 20X1 – Rest 60 seconds
  • A3: L Sit Tuck to Extension x 6-8 reps @ 1212 – Rest 60 seconds

-FS is a 2 second pause in the bottom and don’t bounce out of the hole

-WPU is 4 reps the 1st set and 1 rep the 4th set OR perform 2-3 reps @ 40A1

MetCon 

30 seconds of work for max reps and 30 seconds of rest for a total of 4 rounds each of:

  • KB Thrusters (44/26)
  • Double Unders 
  • Pull Ups

– DB’s are ok for Thrusters

– If you don’t have good double unders I encourage you to try here and count attempts

– Sub jumping pull ups if you can’t perform at least 5 reps in the 30 seconds of work.

 

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