WOD 06/04/17
A1: Warm-up (No Measure)
Complete as much as possible before class.
Ready To Run Series!
VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk
VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU
VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco
VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg
VIDEO 5: https://www.youtube.com/watch?v=IvZnjkEBGb0
A2: 2 RFQ of:
200M Jog
15 Banded Face Pull
5 Ring Row
3 OH M.B. Toss (20/14#-Max Height)
B1: 3-5 Rounds of:
1 Power Snatch – building to working weight for B2
1-3 Attempted Ring Muscle Up
Rest 45-90 Seconds; Careful not to overdo it here, save juice for B2.
B2: 4 Minute Ascending Ladder of: 1 Muscle Up
1 Power Snatch (135/95)
2 Muscle Up
2 Power Snatch….
Against a 4 Minute Clock accumulate 1 each, 2 each, 3 each etcetera @85% Somewhat Hard Pace; 6 Minutes Rest/Walk/Stretch
C1: 400M Run For Time
@ Intensity/Tempo/Pace
@50-80% Sustainable Pace; Rest 90-120 Seconds
C2: 5 Rounds of:
7/5 Burpees (AFAP)
100M Sprint
Building intensity each round, last round should be @ or near 100% Very Very Hard Pace; Rest 3 Minutes Between Rounds
