** Meet at Roosevelt High School Track**
Wod
– 150m
-200 m
-250 m
-300 m
-250 m
-200 m
Walk around the track as a group between efforts. Full recovery (or close to it) by the time you get back to starting point.
Maintain the form we worked on during hill sprints. Build cadence in the first 20m and Hold on to top-end speed as long as you can.
1 RM Front Squat
Suggest, 8-5-4-3-2-1-1-etc
1 RM Bench Press
Suggest 5-5-4-3-2-1-1- etc
1 RM Weighted Strict Chin-Up
Suggest 5-4-3-2-1-1-etc
1 RM Weighted Strict Ring Dip
Suggest 5-4-3-2-1-1-etc
If you don’t have pull ups or dips, then start assisted and work up to the minimum assistance possible for you
Teams of 3
For time:
-150 cal airdyne
-300 wall ball shots (20/14)
-450 double unders
*one person works, one person rests, one person holds a 45lb. Plate
This is for speed.
Try to keep sets short enough that the person working is close to sprint speed.
Gymnastics Bodies Front Splits Series
Finisher
For 5 minutes, do a set of pull ups every 30 seconds
Start with the following rep scheme and when you get to a number of reps that is the max you can sustain, then try to hold on to that number till the end of 5 minutes
Time # pull ups
0 1
30 2
1 3
1:30 4
2 5
2:30 6
3 7
3:30 8
4 9
4:30 10
5 end
Partner workout Teams of 2
4 rounds for time:
-30 deadlifts (225/155) *while partner holds a handstand
-30 Overhead squats (135/95) *while partner hangs from a pull-up bar
Then
WOD 2
GB front lever
Pick one work/mobility combination from the mastery chart and complete without stopping to rest.