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OUR BLOG

Fri.7.21.17

By CoachBo | In WOD | on July 20, 2017

Warmup:  ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 Goodmorning + squats

3:00 Jump rope, work on doubles

3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time)

WOD:

3×3 Eccentric Pull Up
Tempo 5:1
(Start with collar-bone at the bar. 5-sec lower. Jump back to top position and repeat)”

“Cindy” – 20 Min AMRAP

5 Pullups

10 Push ups

15 Squats

 

Endurance Athletes:

3×5 Bent-Over Row @ 70% 5RM
Rest 1:00″

5 RFT of:
3 Overhead Squats @ 77-110lbs (35-50kg)
6 Hang Power Cleans @ 77-110lbs (35-50kg)
9 Calorie Row

Cooldown:  work pecs and shoulders with lacrosse ball, hip opening complex  Spend at least 2:00 on each area

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