1
Nov
Thursday, 2 November, 2017
Workout of the Day:
Warm Up:
25 Sit Ups
20 Med Ball Cleans
15 Hanging Knee Raises
10 Ring Rows
5 15 yard Shuttle Runs (down & back is 1)
Skill:
PVC and Barbell
Rope Climb Review
Seated Pulls to review footwork
WOD:
In 15 Minutes, Perform:
Run 100 m
4 Rope Climbs
16 Front Squats (115/ 75)
Run 200 m
3 Rope Climbs
12 Front Squats (135/ 95)
Run 400 m
2 Rope Climbs
8 Front Squats (155/ 105)
Run 800 m
1 Rope Climb
4 Front Squats (185/ 125)
With any remaining time perform as many dips as possible.
Cool Down:
4 minutes of rowing, easy pace
Barbell Adductor Smash, 90 sec each
Kneeling Forearm Stretch, 90 sec
Finished 3 rounds and 375m of 800m run. Weights were 65#, 85#, 95#