Friday, February 5th WOD

brainhurts

Workout for Fri., 2/5:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash and quads

Seated pass throughs

Strength –

3x max Deadlift holds (265/185)

WOD –

“Climb Your Way Out”

20 min AMRAP

(Ascending then Descending Ladder)

Fitness –

count by 2s…2-4-6, etc

Banded pull up or ring row

OR

Sled pull (135/95)

OR

Lie to stand rope climbs

OR

count by 1’s…1-2-3 etc

Rope Climb on 10” rope 

Count by 2’s…2-4-6 etc

Box HSPU

OR

Games push ups

Count by 4’s…4-8-12, etc.

Weighted Burpee box step ups (25/15)

Performance –

Count by 2s…2-4-6, etc.

Box Bar Muscle Ups

OR

Count by 1s…1-2-3, etc.

Rope Climb w/feet on 15” Rope

Count by 2s…2-4-6, etc.

Box HSPU

Count by 4s…4-8-12, etc.

Weighted burpee box Step-Ups (30/20)

Competitor –

Count by 1s…1-2-3, etc.

Ring or Bar MU

Count by 2s…2-4-6, etc

HSPU

Count by 4s…4-8-12, etc.

Weighted burpee step-ups (40/30)

Open Gym Suggested Work:

Olympic Lifting –

2 Hang Snatch @ 75% every minute for 10 Minutes

Gymnastics –

Handstand Progression (Talk to Coach)

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