Call Us: (509)840-0015

General Fitness 09.29.15

29
Sep

General Fitness 09.29.15

Prep Work
3 min of Row/bike/run

50′ Inch worm push ups

2X10 Lat pull ups

2X10 T-spine wall press

2X5 Wall ball shots As high as possible
WOD

A.

4 sets of

Strict press X 5 AHAP

Immediately followed by

Weighted Strict chin ups X 5

Rest as needed
B.

LVL 1

16 Min EMOM

Even min X 3-8 kipping pull ups

Odd Min X 6-10 Goblet KB lunges
OR
LVL 2

Even min 1 Rope climb

Odd min 12 Alternating Weighted step ups 20-35’s/10-26’s
Optional Conditioning

(Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)

36 min of rowing

****Goal should be to keep within 2-5 seconds per 500M of last weeks 24 min session. If scheduling doesn’t work for you make up on Thursday
Cool Down

Mobility

Post results

Leave a Reply