Tuesday
Run Club 630PM at Jefferson Playground. Bring a watch and sign up on mindbody.
Warm Up:
Run 800 (sprint last 200m)
1 length centipede w/pushup
arm circle cycle
5 min MOB
Strength: Strict Ring or Bar Dips
Sets of 8/8
If you were unable to get all sets at 7 last week, stick with 7 reps.
Rest 90 secs between sets
WOD: (30 min cutoff)
4 rounds
30 double unders
24 air squats
12 pullups
Rest 1:1 ratio
Each set is all out effort. Do not do Games WOD if you don't have unassisted pistols and at least 10 unbroken unassisted pullups.
Games athletes:
4 rounds
Row 500
12 alternating pistols
24 pullups
Rest 1:1 ratio
Run Club 630PM at Jefferson Playground. Bring a watch and sign up on mindbody.
Warm Up:
Run 800 (sprint last 200m)
1 length centipede w/pushup
arm circle cycle
5 min MOB
Strength: Strict Ring or Bar Dips
Sets of 8/8
If you were unable to get all sets at 7 last week, stick with 7 reps.
Rest 90 secs between sets
WOD: (30 min cutoff)
4 rounds
30 double unders
24 air squats
12 pullups
Rest 1:1 ratio
Each set is all out effort. Do not do Games WOD if you don't have unassisted pistols and at least 10 unbroken unassisted pullups.
Games athletes:
4 rounds
Row 500
12 alternating pistols
24 pullups
Rest 1:1 ratio
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