Recovery day
Sunday Funday
/0 Comments/in WOD /by wintersmom3 rounds of the following –
90 second sled drag @ AHAP
Rest 60 seconds
90 second amrap push jerk @ AHAP
Rest 60 seconds
90 second amrap tire flip
Rest 3 minutes
080214
/0 Comments/in Capacity Training /by wintersmomComp day
WOD 1
Heavy Diane
21-15-9 reps
Deadlift 315/205
Strict hspu
rest as needed
WOD 2
Establish 1rm Thruter from rack
rewst as needed
WOD 3
50 wall balls
50 box jump overs
20 muscle ups
50 back rack lunges 95/65#
50 cal row
Team Saturday
/0 Comments/in WOD /by wintersmomWOD: Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works at a time, switch every minute, on the minute.
- 75 Pullups ‘Rest’ = Bottom of Squat Hold
- 75 Front Rack Lunges (95, 65) ‘Rest’ = Hollow Hold
- 75 Power Cleans (95, 65) ‘Rest’ = Active Shoulder Dead Hang
- 75 Back Squats (95, 65) ‘Rest’ = Bottom of Pushup Hold
- 6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)
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