Day 2
WOD 160927
warm-up – Coach’s Choice
A. 12:00 workload… not for time
20 repetitions of pulling strength + 5:00 of core holds (SB, FLR, hollow rock)
pull-ups – strict, negative or weighted
ring rows – strict, negative or feet elevated
-in this strength segment there should be no kipping
-focus should be on hollow position and time under tension
-this workload will be periodized over 4 weeks, where total reps will decrease each week
rest to 15:00 on timer, then B
barbells for B not to exceed 70% of 1RM thruster
B. @ 15:00 on timer, perform workload @ high intensity
9. 7. 5.
thrusters
50 double unders – OR – 100 singles @ dots
rest to 25:00 on timer, then C
C. @ 25:00 on timer, perform workload @ high intensity
21. 15. 9.
wall balls
7 power cleans @ 100% of “B” @ dots
D. post WOD body maintenance
