EQUIP: Bar (2 loads), Pull-Up/ M-Up Station, Rower, GHD
WARM-UP:
*Active Stretch
*400m Run
*20 ea. x Hollow Rock and Arch Rock
*10 x Hand-Release Push-Up
*5 ea. w/ light load: Deadlift, Clean Pull, Power Clean, Front Squat
-self-directed warm-up: work up to WOD weight for Squat Clean/ DL, Pistol, M-Up, etc.
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WOD 1:
15 min. AMRAP -
*3 x Squat Clean (c: 185/135, p: 135/95, f: 95/65)
*5 x Chest-2-Bar Pull-Up (mod: Jumping or BA, sub: 10 x Wtd. Ring Row)
*10 x On-Barbell Push-Up
-After every 2 rounds: 20 cal Row
WOD 2:
15 min. AMRAP -
*3 x Bar Muscle-Up (mod: Jumping or BA, sub1: 3 x Skin-the-Cat, sub2: 3 x Burpee-T2B)
*5 x Deadlift (c: 275/185, p: 185/135, f: 135/95)
*10 x Pistol
-After every 2 rounds: 20 GHD Hip Extension (mod: 40 x Superman)
WOD 3:
4 Rounds (30:00 cap) -
*800m Run (80-85%)
-2 min. REST b/w rounds-
*Note: despite insufficient rest each round, try to match your 1st round time in the 3 subsequent rounds. No sprinting necessary; this is a drill for pace/ consistency and to get in some volume/ conditioning.
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