Tuesday, April 25th WOD

Warm up:  Brief top down stretch followed by:

-:30 Jumping jacks, :15 rest

-:30 Mountain climbers, :15 rest

-:45 Walk out to push up, :15 rest

-:15 High knee, :15 rest

:30 Air squat, :15 rest

:15 Butt kickers, :15 rest

:45 Sit ups, :15 rest

:15 Jump squat, :15 rest

:15 Torso rotation, :15 rest

:15 Jump lunges, :15 rest

Finish with a 400m run and BPBS Series 2

 

Wod prep:  2x:10 active hang

2 partial rope climbs focusing on high jump, knees up with a strong foot lock

Build the bench

5 at bar, 5 at 50/60/65%, 3 at 70/75%, 2 at 80/85% and 1 at 90%

 

WOD

3 rounds for time

-3, 15’ Rope climbs

-7 Bench press at 75%

-75 DU’s

 

Record weight used for bench and time to complete.

 

Post:  Static hamstring and pigeon on box, couch against the wall x1 minute each

Nick ProhaskaComment