11/18/2019 - WOD A


Workout
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
COOL DOWN
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose


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Workout
A. CONDITIONING
3 SETS
5:00 Ski
5:00 Bike
5:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.
B. NC60
C. STRENGTH
1. 3x7
Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

2. 3x5
Non-Heaving Snatch Balance

3. 3x3
Heaving Snatch Balance

For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.


11/18/2019 - Boot camp


Workout
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-


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Comments

James Grace 3 months ago / Reply

11/18/2019 - WOD A: 19:24
Notes: box jump muscle ups

Tony Bouzakine

Tony Bouzakine 3 months ago / Reply

11/18/2019 - WOD A: 22:00
Notes: time capped after the last round of row. jumping mu for scale

Jeffrey Matthews 3 months ago / Reply

11/18/2019 - WOD A: 22:00
Notes: Completed 5 rounds of 25 cal row and burpee to plate Completed 4 rounds box jump muscle ups

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