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Friday 4/28/17:


W/U CONDITIONING:

6RFT:

  • 30sec air bike

  • 30sec active squat hold

  • additional w/u coach's choice

STRENGTH:

  • WEEK 1 DAY 5

  • tempo clean pulls: 3 sets

  • 1 set: 10 sec to get to all positions on the way up and 10 seconds back down

  • Use a weight that is comfortable enough to maintain good form & technique

  • strict press: 3x10

  • Use a weight that is comfortable enough to maintain good form

  • make each set heavier

  • front squats: 3x5 at 60, 65, 70%

  • pause back squats: 3x5 at 60, 65, 70%.

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

5RFT:

  • 5 pullups

  • 10 wallballs 20/14

  • 15/12 cals. bike or row

(EXTRA CREDIT: sub 5 pull-ups for 5 C2B or 3 muscle-ups)

POST WOD ACCESSORY:

  • 100 push-ups

  • 100 weighted sit ups

  • use weight on chest or behind head

(EXTRA CREDIT: gymnastics style push-ups & GHD sit-ups)

*DON'T FORGET* - Post results to comments.

#WOD

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