WOD
“Heart Beating”
6 Rounds
500 Meter Row
10 Strict Handstand Push Ups
Rest 2 Minutes
WOD Guidance & Goals:
Fast and Furious! Row at 85% effort, legs should feel SPENT and you’re breathing heavy but ready to kick right up to the wall for at least 5 STRICT handstand push ups. Each round target 3 minutes.
Post Intervals to Comments.
ENDURANCE
2 rounds
800m, rest 2 min
600m, rest :90
400m, rest :60
200m, rest :30
REST 3 MIN between rounds
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x 10 reps, 65%x 8 reps, 70%x 6 reps, 75%x 6 reps, 80%x 6 reps.
2) Front squat: 60%x 5 reps, 70%x 5 reps, 75%x 5 reps x 2 sets.
Core: At 80% intensity, complete 21-15-9 reps of:
Weighted GHD sit ups
Weighted back extensions (45#/35#)
3:07, 2:52, 3:02, 3:40, 2:55, 2:55
1 ab mat + 15 lb plate
Total time 33:10 rx. Rows @ 2:00. HSPU sets of 2-3.
3:44/ 3:54/ 4:00/ 4:03/ 3:59/ 4:08 BHSPUs on toes
3:04/ 3:07/ 3:05/ 3:16/ 3:07/ 3:06, DBP 15# (bench)
Bb from Friday.
2 full cleans every 2 m 10 Rds. 145#
Push press push jerk split jerk combo
125# on push press, fell apart at 135#
2:39/2:41/2:57/2:52/2:50/3:04 1 abmat+5# plate
3:19/2:47/2:54/2:50/2:48/2:53
Rx 1st round then down to 5 SHSPU
2:47/3:01/3:00/2:47/2:49/2:58 1ab 10#plate
2:28/2:31/2:36/2:38/2:37/2:34
Box PU
2:37 / 2:25 / 2:21 / 2:21 / 2:25 / 2:24 – 2 abmats
2:29/30/37/40/29/50 rx
1:50-1:55 row
6/4 rds 1-4
10 rd 5
5/3/2 rd 6
woof
2:52, 3:04, :01, :18, :15, :12 — 30#DBSPs
2:30/:30/:31/:30/:31/:30 10 wt sit ups 25#
2:58 / 3:11 / 3:20 / 3:35 / 2:53 / 2:56 rx
I screwed up my times in the middle
3:04/2:59/3:02/3:04/3:07/3:05 1 mat + 5#
2:54/ 3:00/ 3:10/ 3:11/ 3:00/ 3:24
2 ab mats
2:32/:42/:43/:47/:48/:41 5 strict each round
2:43-2:54 box
2:47/2:48/:2:52/2:58/3:00//3:00 ab mat and 10#plate
3:07/2:56/:56/:47/:49/:50