Wednesday, June 29th WOD

Warm up:  Coach-led calisthenics followed by a row tabata (4 minutes)

Skill:  Ring MU (progressions)

LV. A Conditioning:  Every minute for 12 minutes complete:

-2 Deadlifts at 90% of 1RM (odd)

-2, 15 foot rope climbs (even)

LV. B Conditioning: Every minute for 12 minutes complete:

-2 Deadlifts at 85% of 1RM (odd)

-1, 15 foot rope climb (even)

LV. C Conditioning:  Every minute for 12 minutes complete:

-2 Deadlifts at 80% of 1RM (odd)

-5 Pull ups + 5 Push ups + 5 Sit ups

Post:  GHD sit ups 4x5-7 reps

 

Nick ProhaskaComment