Wod Tuesday 3/21/17

1. Warm-up

Coaches choice

2. Wod prep

Strict Chest 2 bar Pull-ups
2,2,2,2,2 OT2M for 10 minutes 5 sets.
add weight if capable.

*Use bands if needed.

3. Wod

Candy Land (25 minute cap)

1000m Row
100 Double Unders
50 Sit-ups
25 Toes to Bar
50 Sit-ups
100 Double Unders
1000m Row

Option 2:

1000m Row
100 Double Unders or attempts
50 Sit-ups
25 Toes to Bar
50 Sit-ups
100 Double Unders or attempts
1000m Row

Option 3:

750 m Row
100 single Unders
30 Sit-ups
15 knees to 90
30 Sit-ups
100 single Unders
750 m Row

*The volume has been reduced to keep up the intensity of the wod.

4. Post wod

Banded hip distraction. 2 minutes per side.

Rolland 17.4

Posted in WOD

9 thoughts on “Wod Tuesday 3/21/17

  1. Strict CTB…uh…no! Red band was too easy…one orange two hard…two orange…just right!

    WOD: 20:47 Rx. Everything felt slow today but had a good push for the last 150m of row…thanks Frozen!

    Like

  2. No added weight on the CTBs, thanks

    0.75mi elliptical
    50 sit ups
    25 knees to 90
    50 sit ups
    0.75mi elliptical
    push-ups until the cap (75)

    Any advice on how to strengthen/mobilize hip flexors s/p hip replacement would be appreciated. I used to be able to to TTB (sorta)

    Like

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