Monday, February 27th WOD

Warm up:  500m row followed by 10 reps of: squats, ring rows, push ups, OH walking lunges, ring dips, GHD sit ups.  Finish with Glute and ham drills

Back squat

5 at 60

5 at 65

5 at 70

3 at 75

3 at 80

2 at 85

ME at 90%

0:00-6:00 is the build

6:00-7:00 is the 60%

7:00-8:00 is the 65%

8:00-9:00 is the 70%

9:00-10:00 is the 75%

10:00-11:00 is the 80%

11:00-12:00  is the 85%

12-15 is allocated towards rest and the 90%

WOD:  5 rounds for time

-50 Bike revolutions

-10 Toes to bar

-2, 15’ Rope climbs


Post:  Sampson, Pigeon, Up/down dog 1.5 minutes each

Nick ProhaskaComment