WOD – Tue, Apr 11
Warm Up
SPECIFIC WARMUP
1 set:
5 single-arm ring rows/arm
50-m jog
1 set:
5 ring rows
50-m jog
2 sets:
2-5 strict pull-ups
100-m run
041123 WOD (AMRAP – Reps)
RX
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 x AMRAP 3:
300-m run
Max-rep banded strict pull-ups
– Rest 1:00 between AMRAPs.
INTENDED STIMULUS
Finish each run between 1:30-2:15.
Complete 5-15 pull-ups in each round.
Shoulder Press (5-3-3-2-1-1
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find a 1 RM.)
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find a 1 RM.)
2 Sets Shoulder Press
1×6 40% behind the neck
1×6 50% front rack
Cool Down
Accumulate:
30 reach-roll-lifts
50 banded face pulls
2minutes Rowing Running Biking
Over All Dynamic Body Activation
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull aparts
10 alternating hamstring scoop stretches