Day 2
WOD 150721
(Repeat WOD 140421 B&C only, slight modification to B based on yesterday’s training)
warm-up – Coach’s Choice
A. 3 x 6 tgu, total reps, alt. arms, moderate wt., perform 30sec side bridge R + 30sec side bridge L between each set
B. EMOM 10:00 (see notes for specific directions here)
evens – 6 pull-ups – OR – 6-8 single arm row, each arm
odds – AMRAP 30sec ohs – barbells not to exceed 95/65
-rest as needed-
C. For time @ 100% effort
300m row
75 double unders – OR – 25 bjsd – 24”/20”
10 muscle-ups – OR – 15 burpee pull-ups
D. post WOD flexibility – Coach’s Choice
Notes for B:
-if you established a 1RM weighted pull-up, use 60-65% of 1RM
-if 1RM not established, perform 6-8 single arm row each arm, db or kb… make it challenging!
-keep the ohs! even if you have to scale to pvc pipe! goal is to create function here!!
