WOD 09/10/17
A2: Air Bike (Calories)
Time/Intensity/Pace
90 Seconds @50-80% Sustainable Pace; Rest 60 Seconds
A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)
@95% Very Hard Pace (Not Sustainable)
Rest will vary.
@100% Very Very Hard Pace; Rest 110 Seconds (1:50) After Each Round
B1: CGBP (close grip bench press) (6/6/6 @50%)
3-5 Minutes WU To 50% of heavy triple from 09/03/17. + 6/6/6 @ 22X1 (2 second pause at the bottom); Rest 60-90 Seconds before B2.
Superset with B2.
B2: Pendlay Row (10/10/10 @50%)
3-5 Minutes WU To 50% of heavy triple from 09/03/17. + 10/10/10 @ 21X2 (2 Second pause at the top/bar at chest); Rest 60-90 Seconds before B1.
Superset with B1.
C1: 400M Run (Time)
@ Intensity/Tempo/Pace
@50-80% Sustainable Pace; Rest 90 Seconds
C2: 2 Rounds of 40 Yard’ Dash (2 Rounds for time)
@Pace/Intensity
Round 1 @85-90% Very Hard Pace; Rest 1:50 Seconds +
Round 2 @90-100% Very Very Hard Pace; Rest 2 Minutes
Please ensure you have done enough soft tissue work prior to sprinting to avoid injury. If you have any trepidation please substitute with a Bike Sprint.
D: Rope Climb (1 Every 1:15 (75 seconds) X 6)
1 Advanced Rope Climb= Advanced for you: Foot Work Practice, Single Arm Rope Pull, Modified Rope Climb, Partial ROM Rope (5′,10′), Rope Climb (15/20′), Legless, Straddle, L, Weighted, Inverted.
