Tuesday 170815

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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.

COOL DOWN

C. ABOVE and BEYOND:

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.