WOD 1 = In 10:00, – build to a 3 rep max bench press
-Then, complete max reps in 1:30 at 50% of today’s heaviest triple
WOD 2= 10:00 EMOM
-40s db box step-overs.
-40s renegade rows
You can adjust weight if needed for either movement. Aim to work only 40s each minute, and take the remaining 20s to transition to the next movement.
6 R
-200m run
– 1 length QM (see movement according to round)
-10 alternating rolls*
-12 alternating pistols
QM movements according to round:
1) Crab walk with in the direction of your feet.
2) Quadrupedal walk with same-side limbs moving forward simultaneously
3) Quadrupedal walk where both arms move simultaneously, then both legs move simultaneously
4) Straight limbed quadrupedal walk
5) Quadrupedal gait staying as low to the ground as possible
6) Inchworm.
Scaling: for rolls Parkour rolls > safety rolls > single leg deck squat > deck squat
WOD For time
-Run 1.5 miles
-150 burpees
-400m prowler push (70/35 added to prowler)
Scaling. This can be done solo or as a partner WOD. If as a partner WOD, then run together, split the burpees as you see fit, and take turns pushing the prowler. Partners can add (50/25) additional pounds to the prowler if it is too light.
WOD 1 = Paused Bench Press
5×3
*2sec pause in bottom. Work up to a heavy
WOD 2 = 3 rounds for quality
-1 min D-ball hug
-10 False grip Ring Rows (Add feet on box if wanted)
-20 Alt Landmine Twists https://www.youtube.com/watch?v=QDakeCOBdDE *
-10 Strict Ring Dips
Aim for range of motion on landmine twist
Front Squat
10X3 @75% of 1RM *Use the same weight for all 10 sets
Back Squat 3X3 @75% of 1RM *Use the same weight for all 3 sets
Strict Pull-Up, W5 4 sets of:
0 Pull-ups: 3-5 reps. Controlled Negatives, jump up control down. No bands!
1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.
5+ Pull-ups: 10 reps. Normal speed up and down. If unbroken, add weight.