Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
Pyramid 500 (35 minute cap)
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps pull-ups
2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2 reps push-ups
3,6,R,9,12,R,15,18,R,21,24,R,27,30,R,27,24,R,21,18,R,15,12,R,9,6,R,3 Ab-mat sit-ups.
Athletes will complete:
1 pull-up(Rx + chest to bar)
2 push-ups
3 Ab-mat sit-ups
2 pull-up
4 push-ups
6 Ab-mat sit-ups
200m run
3 pull-up
6 push-ups
9 Ab-mat sit-ups
4 Pull-ups
8 Push-ups
12 Ab-mat sit-ups
200m run
*Continue this pattern. The wod ends with 1 pull-up 2 push-ups and 3 ab-mat sit-ups.
*If you are biking instead of running bike 25/15.
*Complete a 200m run in every even sit-up round. 9 runs total.
*Scale the runs to 100 if needed.
*Scale volume if needed.
*Options for Pull-up:
Bands, jumping pull-ups, ring rows.
Post WOD
Lax ball Psoas with KB and Lax ball. 2 minutes per side
Hahahahah! Umm, this seems like an IQ test.
Yes, could be challenging for some😁
I think I fall into that “some” category. I was lunging when I should have been snatching during today’s pretty straight forward workout. I’m going prep my white board with precision.
This one was humbling. Simple movements…awful burner! Some minor foot discomfort from yesterday’s dubs had me “scaling” to the bike…25 cals = insanity! After three rounds I thought someone poured concrete in the air-dyne.
Pull-ups as Rx…scaled push-ups to half (same number as pull-ups) and did abmats as Rx.
Not even close to finishing! Up through the 10 round…back down through the 6 round (finished) and then got 5 pull-ups more…at the 35 minute mark! I need a nap!
Pyramid 500 with Hanna
Made it through the round 5,10,15 on the down side + 4 pull-ps
15+ 4 rx.
Abmats and push-ups were the challenge.
I think I chose a good scale and got pretty close to finishing. I missed one run and the last set of reps (1 pull-up, 1 push-up, 3 sit-ups). My rep scheme was as follows:
Pull-ups: 1,1/2,2/3,3/4,4/5,5 and then back down
Push ups:1,2,3,4,5,6,7,8,9,10
Abmats and run: RX
32:33 rx
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