Warm-Up
Roll / Mobilize
Wake-Up Movement
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts
2 Rnds ~ 10 Push Ups + 15 Abmats + 200m Run
DIP STICK
AMRAP in 15min:
15 Box Jump Overs* (24/20)
12 Dips (Rings, if possible)
9 Power Cleans (155#/105#)
*Really want these to be jumps (not step-ups) and, if possible...jump OVER...not on top of... even if you select a skinnier box or just have
The idea is a classic CF WOD...wt. should be manageable, but not heavy... Modify/Scale as to what you need. Each of these "should" be able to be performed unbroken when fresh...you will not be fresh after the 2nd round... Try not to come to a standstill...Fight the urge to "SPRINT" the start...
STRICT GYMNASTICS
0-5min
Work Floating Handstands on a wall
5-10min
3 STRICT C2B Pull Ups
3 STRICT Pausing HSPU (1s pause on ground)
COOLDOWN
10min Bike (easy, conversational pace)
Zach W ~ 5rnds + 28 Reps (1:48-4:26-7:33-10:37-13:40)
Daliege ~ 5 Rnds + 12 Reps (2:02-4:44-7:55-11:15-14:20)
tb ~ 5 Rnds + 12 Reps (2:39-6:00-9:02-11:47-14:29)
OZ finished his workout with an UB 400m Sled Pull @ 60#
...tougher than it sounds...
We will revisit that one...
I did 800m yesterday...very interesting!
God is good!
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