Wednesday, 21 June, 2017
WARM UP – MOBILITY
5 min dynamic joint warm-up + stretch then
2 rounds:
5-7/side x Single leg box step ups / or box toe slides (use bottom foot as little a possible)
6-8 x Dumbbell shoulder press (@3,1,x,2)
6-8 x Ring rows (@3,1,X,2)
WOD A
12 MIN AMRAP: HSPU / PULL-UP / PISTOL
Complete AMRAP in 12 min:
6 x Strict HSPU
8 x Strict Pull-ups (either grip)
12 x Alternating pistols
WOD B
6 X 1:45 ROW / 2:15 REST
Complete 6 rounds for total meters rowed:
Row 1:45
Rest 2:15
—
Big classes, alternate with a partner on the rower: Set to 1:45 on – 15s Rest/transition (or 2:15 rest if solo)
Record Meters rowed each interval and combine for a total score.
Try to keep a consistent pace across the 6 intervals. Do not max out on the first set and crash on later intervals.
