30 min EMOM. Cycle through the following movements, using one movement per minute.
-Max L-pull up in 15 seconds. scale to max L-Sit hold or tuck hold
-10 GHD sit up. scale to ab-mat sit up (Don’t work for more than 20 seconds)
– max HSPU in 15 seconds- can be scaled- ask your coach what progression is right for you. Doing hspu with a big stack of abmats is not gonna cut it!
Don’t forget to do your wrist series and calf raises!
PDXstrength Wrist Series from Jocelyn Streng on Vimeo.
Load small sled to 40-45% of bodyweight.
3R
– Forward drag 15-seconds maximum effort, 2min rest
– Backward drag 15-seconds maximum effort, 2min rest
– Lateral left drag 15-seconds maximum effort, 2min rest
– Lateral right drag 15-seconds maximum effort, 2mins rest
Then Unload Sled
B. Forward drag 60 seconds maximum effort with unloaded sled, 2min, rest
C. Backward drag 60 seconds maximum effort with unloaded sled
Monday group strength and conditioning 9:30 am and noon
(Bootcamp 7:30 am, Open Gym 10:30 am- noon and 1 pm-3 pm)
You have a choice:
You can do Murph on your own
1 mile run
100 pullups
200 push-ups
300 air squats
1 mile run
Or
Class WOD is
800m warmup
We will be doing a series of running, skipping, speed build up drills and sprints.
Then a series of
Static lunges (alternating).
Backward lunges.
Front lunge with opposite elbow reaching forward leg.
Diagonal lunge with opposite elbow reaching to leg extended.