Wednesday 11-7-18

WARM UP

 

Static stretch

1:30/1:30 Couch stretch

1:00 Butchers block stretch

1:00 Medball ankle mobility

NFT 2 Rounds:

100 Single unders

20 Double unders

3 ROPE PROGRESSION

3 Wallwalks

10 Hang muscle clean (empty bar)

10 Shoulder press (empty bar)

10 Ring rows

 

 

WOD WILL HAVE 2 PARTS A) & B)

A)

WITH A RUNNING CLOCK AT  0:00-15:00

  EVERY 4:00 for 12:00 minutes (3 sets):

2 Rope Climbs

10 DB Push Press 50/35

400 M Run

 

 

Notes: This will be difficult but you get rest afterwards, so make sure the pace is appropriate so that you can catch your breath in 0:30. Start next section when the clock hits 15:00.

B)   @ 15:00 MIN ON CLOCK
   EVERY 4:00 for 12:00 minutes (3sets)
 10 HSPU

15 HANG POWER CLEANS(115/75)

60 DU

 

 

 

 

 

 

 

 

 

 

 

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