Monday, February 25, 2019

CFIS Logo.png

(Lactate Threshold (19/.1 Make-up if needed))
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec downward facing dog, 20 sec/leg spiderman, then 2x: 100m row, 10 BB front squats, 5 box step up & overs

SOD

5 x 3^ Strict OHP press & Sumo OR Conventional Deadlift (20 min)

WOD

3 Rounds:
500m Row
12 Front squats (155/105) (50+ 105/75) (Fitness: Goblet squats)
18 Box jump overs (24/20) (50+ 20” step-up/overs)

Gymnastic WOD

Focus: Ring muscle up / handstand

E90 seconds x8 sets

1. 1-5 Ring muslce ups (transitions or rings dips)

2. 20-30 seconds of static hand stand (wall walk up hold or pike hold)

WOD

AMRAP 4

3 DB DL

5 DB HPC

7 S2OH

DB (50/35) (35/20-25)

rest 2 minutes

Repeat