150831 Monday

Day 1
WOD 150831

warm-up – Coach’s Choice

A1. 6-8 pendlay rows, rest 30sec then A2
A2. AMRAP(-2) ring push-ups, rest 2min then back to A1, x 3… build on row each set
-rest as needed-
B. 8-6-4 front rack (barbell) lunges, total reps, alt legs…
8 reps @ 0:00, 6 reps @ 2:30, 4 reps @ 5:00, build each set… focus on keeping torso upright and driving off heel of working leg
-rest as needed-
C. 3 sets @ 80-90-100% effort
15 sdhp – barbells not to exceed 135/95
10 burpees over bar
400m run
rest 1min
D. post WOD flexibility

 

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