WOD – Fri, Oct 28
Warm-up
Back Squat (E3MOM
1×5 70%
1×5 75-80%
1×3-to -5 85-90%
1×2-to -3 90-95%
1×1 Find todays 1RM)
1×5 70%
1×5 75-80%
1×3-to -5 85-90%
1×2-to -3 90-95%
1×1 Find todays 1RM)
221028 WOD (Time)
RX
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.
INTERMEDIATE
5 rounds for time:
:30 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
BEGINNER
5 rounds for time:
36 single-unders
12 thrusters (35/45 lb)
3 pull-to-stands
<h3>INTENDED STIMULUS</h3><ul><li>10:00-14:00. More advanced athletes will go sub 10:00.</li><li>Fast and unbroken thrusters for all five rounds.</li><li>Spend no more than :30 on the jump rope.</li></ul>
Finisher
3-4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2-3 set:
:20 double-unders
10 front squats (empty barbell or training bar)
10 push presses
10 back squat
10 thrusters
BACK SQUAT REVIEW (Team Up)