Wednesday, February 1st WOD

Warm up:  90 second bike, row and jump rope

-Banded calf and ankle

-BPB&S Series 2

-Rotation and lateral movement (banded pull, circles; skaters and lateral cone drill)

 

Build the DL then

15-15-15-15-15

-Calorie row

3-3-3-3-3

-Deadlift

1-1-1-1-1

-Rope climb


 

Perform as a triplet.  Guys row 15 cals, ladies or beginners row a 12 cal.  Looking for a heavy 3 or 3RM so athletes should start at roughly 75% and add each round.  Rest 90 seconds between rounds.

 

Finish with

-5x5 Push press at 70%

-ME Ring push ups

 

Nick ProhaskaComment