HARD CHARGERS: Meet at Upper Parking Lot at 7am
Warmup -
1/2 mile easy pace, 1/2 mile race
Skillset -
Muscle Up Progression
Cashout -
1/2 mile sprint, must beat earlier time - for those who don't beat their earlier time, 40 burpees
GO GETTERS:
1/2 mile w/pushups, situps, squats (back, front, OH w/PVC)
Skillset -
Pullups (assisted, eccentric, kipping & ring)
WOD -
66 yard Deadlift carry (weight scaled to individual)
3x Up & Over Wall
66 yard Deadlift carry (weight scaled to individual)
15 Pushups
Lap 1 - 3:38
ReplyDeleteLap 2 - 3:40
First 1/2 mile time : 2:57
ReplyDeleteSecond 1/2 mile time: 2:50
go-getter adam
ReplyDeletewarm up with the bar over the shoulder opens the chest up a lot, noticeably more oxygen reaching lungs, increase of distance/ease
Finished 2 rounds of WOD, had to run the whole hill for all but one wall jump, got snarly and went over the wall on the last time through though (had a little boost). Muscles I wanted for the wall jump were MIA from the squats in the warmup
this was fun
SheepHerderPat here
ReplyDeletemanaged to do exactly 3 reps with 20 real pushups
never jumped over walls before ... had to learn
found the mixed muscle groups better/easier than last weeks reuse/overuse of arms. it allowed for recovery time. carrying the bars was interesting.