Tuesday March 1st WOD

Warm up:  4 minute indoor jog followed by BW drills including wall walks, air squats, ring rows and dips.  Finish with coach-led mobility for shoulders!

 

 

Strength:  Push press

-15 minutes to establish a 1RM

 

Skill:  Rope climb

-A.  Every minute for 8 minutes complete 2, 15’ climb

-B.  Every minute for 8 minutes complete 1, 15’ climb

-C.  Every minute for 8 minutes complete 5 (feet elevated) ring rows + 5 burpees

 

 

LV. A Conditioning:  3 rounds for time

-10 HSPU

-15 Pull ups

-20 Alternating pistols

-400m run

 

LV. B and C Conditioning:  3 rounds for time

-5 HSPU (sub 10 Push press at 95/65, 75/55, 65/45)

-10 Pull ups (banded or unbanded)

-20 Alternating pistols (supported or unsupported)

-200m run

 

Post:  Banded work, foam rolling

 

Nick ProhaskaComment