Wednesday 9/27/17 - Will Work For Rest

September 27, 2017

 

MAIN WOD

M-1: Every 6:00 x 4 Rounds:

Row 250m or Bike 15/12 cal

4/2 Ring Muscle-ups

Row 250m or Bike 15/12 cal

 

L2: Every 6:00 x 4 Rounds:

Row 250m or Bike 15/12 cal

4/2 Jumping Ring Muscle-ups

(Rings above shoulders)

Row 250m or Bike 15/12 cal

 

L1: Every 6:00 x 4 Rounds:

Row 200m or Bike 10 cal

4 Ring Muscleup Transitions or Jumping Pull ups

Row 200m or Bike

10 cal

 

M-2: 4 Sets for Quality:

10 Bulgarian Split Squats/side

10 Single Arm Z Press/side

10 Bodyweight Rows (Barbell)

20 Hip Extensions or Supermans

 

Extra Work: Row

5:00 @ 6, into 5 Sets:

3:00 @ 6-7 (22-26 Strokes/Minute)

2:00 @ 7-8 (24-28 Strokes/Minute)

1:00 @ 8-9 (26-30 Strokes/Minute)

 

FITNESS/HIT

L-1: Every 6:00 x 4 Rounds:

Run 200m or Bike 10/7 cal

5 Pull ups (Banded)

10 Push ups

Run 200m or Bike 10/7 cal

 

L-2: 3 sets:

10 Lunges

10 Single arm Z Press/Side

10 Supermans (3 sec hold)

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