Wod Saturday 1/7/16

1. Warm-up

Coaches choice

2. WOD Prep

Prep the movements

3. WOD

Main Site from 6/26/16 45 minute cap

For time:
75 pull-ups
Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters

Option 1:
For time:
35 ring rows
Row 300 meters
35 knee push-ups or box push-ups
Row 300 meters
25 ring rows
Row 300 meters
25 knee push-ups or box push-ups
Row 300 meters
15 ring rows
Row 300 meters
15 knee push-ups or box push-ups
Row 300 meters

The total volume has been reduced for the beginner. Select a foot position that allows for sets of 7-10 reps. Keep the stomach and low back tight and squeeze the shoulder blades together and down slightly throughout the rep. If the athlete can perform consecutive sets of 7-10 reps push-up’s from the toes, they should do them unmodified. During the push-ups keep the stomach and low back tight. Strive to keep the elbows in.

Option 2
For time:
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters
10 pull-ups
Row 500 meters
10 push-ups
Row 500 meters

The reps have been reduced to keep the intensity high.

4. Post Wod

Mobilize

chilling

Aron

Posted in WOD

3 thoughts on “Wod Saturday 1/7/16

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