04/22/2014

Main – WOD

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Warm-up

CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Weightlifting

Back Squat (10-10-10)

Add weight each set

Pull-ups (3×5-10)

Athletes will alternate between sets of Back Squats and Pull Ups. If an athlete can perform 10 unbroken Strict Pull Ups, they are encouraged to begin adding weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
14 Pistols
14 Shoulder-To-Overhead (95/65)
14 Slam Balls (25/20)

Rx+
10 minute AMRAP
14 Pistols
14 Shoulder-To-Overhead (115/75)
14 Slam Balls (30/25)

Mobility

Overhead Tissue Smash/Couch Stretch