WODs

"Amphibious Landing"

Context: Practice – Why skill work is so important.

Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions.

Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increase weight with each set to max)

Super Set: 3-3-3-3-3 weighted strict pull-up or progression

Metabolic Conditioning: “Amphibious Landing”

For Time

200m run

500m row OR 10 sets of 2 muscle cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) and 2 burpees

25 thrusters (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

200m run

Scaling Guide: 5 – 8 minutes. Scale Up: 75#/115# barbell

Coaching Tips: Pace the first run and row so you can go right to the bar from the thrusters with minimal or no resting. Try to get through the thrusters in 2-4 sets if you can. Don’t forget to breath on the thrusters and don’t forget to run hard on the last sprint!

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 15 wall ball, 3 rounds, OR 3 sets of 15 banded tricep push downs in a super set with 15 loaded glute bridges

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