Blog Search

Daily WOD – Thursday 100517

By: 0

Workout of the Day 100517

Photocred http://www.markstaudtphotography.com

Warm up
Run 400 meters, then
2 Rounds
15 Band Pull Aparts
30 second Straight Arm Plank Hold
20 Seconds Partner Hanging Shoulder Stretch from Bar
5 Beat Swings + Stop
10 Strict Press / empty bar
3 Beat Swings + 1 Pull-up or Attempt
10 Push Press / empty bar
3 Pull-ups

METCON
5 Rounds
9 Push Press 135/85 *MOD(95/65)
15 Pull-ups *MOD 1 min practice
21 No Push-up Burpees (arms extended at bottom)

*GOAL sub 15 minutes.
*The load on the Push Press should be achievable for 9 reps UNBROKEN for at least the first 3 rounds.

Cool Down Accessory
Banded Shoulder Stretch 1min.

Post your scores to the Whiteboard.