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Tuesday – 10/17/2017

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The Workout for Tuesday is:

 

WARM-UP

  • 400m Run/500m Row
  • 10 Leg Swings
  • 5 Inchworms + Spiderman Lunges
  • 10 Lunge Jumps

 

WOD SPECIFIC

EMOM x 8

  • 5 Wall Balls
  • 5 Burpees

 

STRENGTH

(Performance)

Back Squat: Establish 20 Rep Max

(Fitness)

AMRAP x 10

  • Back Squat x 3
  • Tall Box Jump x 3
  • Wall Walk x 3

 

CONDITIONING

For Time

  • 400m Run
  • 9/6 Ring Muscle-Ups (Scale to Burpee Pull-Ups)
  • 300m Run
  • 7/5 Ring Muscle-Ups
  • 200m Run
  • 5/4 Ring Muscle-Ups

Rx+

  • 30/18 Cal Bike
  • 15/12 Ring Muscle-Ups
  • 20/12 Cal Bike
  • 12/9 Ring Muscle-Ups
  • 10/6 Cal Bike
  • 9/6 Ring Muscle-Ups

Time Cap = 12 minutes

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 min.)

-Gross Conditioning: AMRAP x 9

  • 2 D-Ball Over Shoulder (150/100)
  • 10/7 Cal Ski
  • 4 D-Ball Over Shoulder
  • 10/7 Cal Ski
  • 6 D-Ball Over Shoulder
  • 10/7 Cal Ski
  • Etc…