Tuesday 1.14.2020

 

“FITNESS”

A. Three sets, not for time, of:
Supine Ring Rows x 10-12 reps @2111
Handstand Walk x 30-50 ft
(or Nose to Wall Handstand Hold x 40-60 seconds)
Pistols or Pistol Progressions x 4-6 reps each leg

B. Against a 3-minute running clock, complete:
Row 500 Meters
Strict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max Reps

Rest 3 minutes between sets, and complete a total of four sets.

“PERFORMANCE”

A. Three sets, not for time, of:
Ring Muscle Ups x 3-8 reps
(or Low Ring Muscle Up Progression x 3-6 reps)
Handstand Walk x 30-50 ft
(or Nose to Wall Handstand Hold x 40-60 seconds)
Alternating Pistols x 12-16 reps

B. Against a 3-minute running clock, complete:
Row 500 Meters
Strict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max Reps

Rest 3 minutes between sets, and complete a total of four sets.

“BURN”

A. Four rounds @70-75% (10 minute cap):
8 Lateral Box Walk Overs
120-ft Uneven Carry (switch sides halfway)
40 Single-Unders
20 Second Hollow Hold

followed by…

B. As many rounds and reps as possible in 10 minutes of:
10 Calorie Row
8 Dumbbell Push Presses
6 Burpees Over the Rower

followed by…

C. Three sets of:
20 Second Plank from Elbows
20 Second Side Plank Left Side
20 Second Plank from Elbows
20 Second Side Plank Right Side
Rest 40 seconds

“AEROBIC CAPACITY”

Row 200 Meters @2k PR Pace (or moderately fast)
Row 400 Meters easy
Row 150 Meters @slightly faster
Row 300 Meters easy
Row 100 Meters @slightly fasterer
Row 200 Meters easy
Row 50 Meters @fastest
Row 100 Meters easy
Rest walk 3 minutes
x 3 sets

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