WOD 200813 - THURSDAY

WARM UP

PVC Disc + 300m jog


2 rounds

5L/R seated Arnold DB press

8 walking toe touches

10 alternating reverse lunges

8 alternating hand to elbow planks


S/S

5 Sets


Overhead Complex L/R

5 SA DB Strict Press + 5 SA DB Push Press + 20 Sec hold

*Build to challenging weight unbroken


WOD

For Time


400m Run

20 Alt. Pistol Squats

300m Run

20 DL, 155/105

200m Run

20 Alt. Pistol Squats

100m Run

20 DL, 155/105


TC: 15 MINS

Pistol Squat scale: narrow air squat, single leg box squat, assisted pistol squat, pistol squat with elevated heel


Intended Stimulus: The run distance is shortened each round, use this time to find your tempo at a fast pace and work on your conditioning. You should attack the 400m run at 60-70% effort and increase effort each round. Keep the pace up on the pistol squats and Deadlifts, aim for doing no more than 2 sets unbroken.

78 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front