Friday, April 12, 2019

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(Lactate Threshold) 
WOD Review:

Warm up all together: 60 sec row, 30 sec pass thru, 20 sec/arm PVC chicken str, 5 TVWQB, 5 BB strict press, 5 BB push press, 5 BB push or split jerks

SOD

In 15 min, build to a Heavy set of 3 Push jerks (from the rack)

WOD

For Time:
1000m Row

Directly into…

3 Rounds
21 Deadlifts (135/95) (50+ 95/65)
15 Lateral BB burpees
9 Push jerks (135/95) (50+ 95/65)

(RX+ consider 155/105)

Gymnastics

15 minutes of inverted work.

-Handstand / Wall Walk Up
-Handstand / Wall Facing Shoulder Taps
-Handstand Walking
-Handstand Push-ups / Pike Push-ups

WOD

FT/Q:

15/10 Cal Row
4 TTB
15/10 Cal Row
8 TTB
15/10 Cal Row
12 TTB
15/10 Cal Row
16 TTB