Tuesday, March 1, 2016

Row, HR PUsh-ups


*Make sure you are prepared for the week with quality foods.  

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WOD
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Barbell & Accessory 
A) Front Squat + Hang Squat Clean + Squat Clean, 1-1-1-1-1
B) Dips, 5x5
C) Mobility 5x2 mins
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Foundations 
Partner WOD / Tag in & out as needed / AMRAP 20
50 Box Jumps, 20"
50 Mountain Climbers
50 KBS
50 Walking Lunges
50 Knee-ups
50 Push Press 45/35
50 GHD Hip Extensions
50 WBS 20/14/10
50 Burpees
50 Hollow Rocks


Conditioning 
For time (20 cap)
Row 500m - 10 Deficit HR Push-ups, 4/2" |  Masters (50+) 2/0"
Row 400m - 20 Deficit HR Push-ups
Row 300m - 30 Deficit HR Push-ups
Row 200m - 40 Deficit HR Push-ups
Row 100m - 50 Deficit HR Push-ups


Competition 
5 RFT
5-4-3-2-1 Legless Rope Climb (start seated, touch head to ceiling)
15-12-9-6-3 Thrusters 135/95  |  115/80




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