Day 1
WOD 150223
warm-up – Coach’s Choice
(Rear Foot Elevated Split Squat = RFESS)
A. 3 x 8 RFESS @ 31X1, no rest between legs, build but don’t lose tempo, rest between sets = 30sec side bridge R + 30sec side bridge L
B1. single arm db push press cluster – (R) 5. 5. 5. 5, (L) 5. 5. 5. 5, rest 10-15sec @ dots, rest 30sec then B2
B2. weighted pull-up/strict pull-up/negative pull-up cluster (supinated grip) – 3. 3. 3, rest 15-20sec @ dots, rest 1min then back to B1, x 3
-rest as needed-
For C, barbells should not exceed 95/65, all of C is for time, including rest times
C. 9-7-5 @ 90% effort, ohs + burpees over bar
-rest exactly 3min-
9-7-5 @ 90% effort, front squats + burpees over bar
-rest exactly 3min-
9-7-5 @ 90% effort, shoulder to overhead + burpees over bar
