Welcome to SHOCK-TOBER.
Base Line (10/15 minute time cap)
500M Row
Warm Up 10,8,6,4,2-work up to 75% of max.
In between sets do hip mobility excercises 10,8,6,4,2 (Side Lunge 3 sec, Front Lunge (Sampson) 3 sec, Bring Elbow down to the inside of your foot 3 sec, Grab Foot put opposite hip to ground 3 sec, Pigeon Stretch 3 sec, Grab back leg bring up into a quad stretch 3 sec)
Strength: 20 x BS at 75% of max, 30 x Goblet Squats at 53#, 5 Minute Farmers Carry w/ 35# each hand
Work Capacity (Timed WOD no longer than 15:00)
2 Rnds, 10 Clean and Jerk at 95#, 100 M Sprint, 1 Rope Climb (Hand release pull ups can be used as a scale).
Durability: Tabata Row, 50x Sit Ups, 50x Back Extension
10 45#, 8 95#, 6 115 lbs, 4 135lbs, 2 185 lbs.
ReplyDeleteStrength: 20 x at 135#, 30x Goblet Squats Rx, 5 Minute Fireman Carry Rx.
WC: Scaled Rope Climbs to Hand Release Pull Ups 4:42
Tabata Row 906 M
Great WOD! Great way to kick off October!