Monday, March 6th WOD

Pre:  Foam roll lower half + lats (6 minutes) and find % for lifts (whiteboard)

Warm up:  500m row + 10 reps of air squats, ring rows, push ups, OH walking lunges, ring dips and GHD sit ups

Mobility:  Ankle, hip, lat, shoulder, wrist

Front 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%

 

Level A WOD:  For time

-1,000m row

-40 Alternating Pistols

-20 Ring Muscle Ups

Compare to 2/1/2016

 

Level B and C WOD:  For time

-1,000m row

-40 Weighted, alternating lunges (DB:  40/20lbs)

-30 Ab mat sit ups

-20 HR push ups

 

Post:  Yoga series x5

Nick ProhaskaComment