Tuesday 170815

FullSizeRender.jpg (2)FullSizeRender.jpg (3)

This is what 530a looked like after “Double Fran”……..Good times!

Dynamic Warm-Up – Mobility

Prepare  for…

A. Skill – Kipping Handstand Push Ups

B. WOD: 

For time
15 toe to bar
500m row
15 toe to bar
1 mile bike
15 toe to bar
400 run
15 toe to bar
400 ski
15 toe to bar
100 DU or 150 SU

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.



C1. Segmented clean deadlift. See notes from last week. Rest 2-3 min 

5 sets, 2 min rest. 4,4,3,3,2 reps @3131


C2. Rack pull from top of knee 

4×3, rest 2-3 min


C3. 5 sets

10 hang power clean (pick your weight, but must be IN, may adjust during workout)

Rest 15 sec

30 hollow rocks

Rest 15

8 seated box jump (step down) increase height each set

Rest 15

Row 300/250 m, increase speed each set.

Rest 90 sec

Record row times exactly so you know if you are increasing speed.