WOD 09/29/16
8 Minutes of Hip/Rack Mobility
A- WU- 5 Minute AMRAP of:
21 Double Unders or 30 Seconds Practice
5 Goblet Squat (24/20/16/12Kg)
5 Each Jumping Lunges
10 Hollow Rock @ 80-90% Hard But Sustainable Pace
B- Front Squat- 3/3/3 @100% of 09/22/16 @ 20X1;
150 Seconds rest between working sets
C- Pistol- 10 Each Leg EMOM For 10 Minutes @2111 or 10 Minutes Practice
Notes: Compare to 06/30/16
D- 12 Minute AMRAP of:
10 Double K.B. Swing (20/12Kg or HBD)
10 K.B. Floor Press
10 K.B. Bent Over Row
10/8 Calorie Air Bike @80-90% Sustainable Pace
718 Conditioning
A- WU- 1 Mile Run @ 50-80% RPE
B- For Time:
50 Calorie Air Bike
10 Rounds of:
6 Box Jump Step Down (20/18″)
6 Pull Up (Kneeling)
50 Calorie Air Bike
5 Rounds of: 12 WallBall (20/14#-Max Height)
8 Ring Row
50 Calorie Row (Damper 8/5) @80-90% RPE -30 Minute Cap
*C- 1 Mile Run @ 80-90% Sustainable Pace
Iz/Tammy,
Would it be possible to get a benchmark conditioning workout that we could repeat maybe every couple of months to measure how much better our conditioning is getting? Tonights class was really good and the mile runs we’re extremely fast! So to the regulars who go to the conditioning class, the results are really starting to show – however I would love if we had a measuring stick.
Hope the feedback helps!
I will talk to the man about it vin