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5 March 2019

5
Mar

5 March 2019

5 March 2019

Warm-up: 400m Run to JITB, 3 set: 5x Inchworm with Push up, 30 second DB Push Press (light), 30 second overhead DB hold. 400m Run to Branard

Strength:  Strict Press: 5×3 – 5-10lbs heavier than last week. Then 3×8 Push Press – As fast as possible – AHAP keeping each set unbroken (continuous motion, no resting at top). Rest 1:00 between sets.

Stamina: 4 Rounds, not for time: 50m Bottoms up KB carry, 10x Renegade row, 20x alternating foot toe to bar.

WOD: 12:00 Ladder:

  • 1x Power Clean (185/125) – THIS SHOULD BE UNCOMFORTABLY HEAVY
  • 2x Burpees over the bar
  • 1 MU (ARX) / 2 Pull-ups (RX) – Increase THIS ONLY each round. (so, 2 MU or 4 Pull-ups, 3 MU or 6 Pull-ups)

1-2-1, 1-2-2, 1-2-3, 1-2-4, 1-2-5, 1-2-6, etc – Muscle Ups (ARX)

1-2-2, 1-2-4, 1-2-6, 1-2-8, 1-2-10, 1-2-12, etc – Pullups (RX)

Record: MU or Pull-up Round plus any extra reps. 

Example: Itai gets to the round of 8 MUs  and does a Power Clean – 8 + 1 ARX

Cool Down: 4 Sets: 20x KB Russian Twist, 10x V- up, 10x GHD Back Extension. 

 

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