Sprinter Peter stops by for a strength WOD.
Buy-in
Warmup (10’)
Skill (5’)
POSE
- Partner hamstring pull
- Partner lean and run, 2 x 200m
Strength (10’)
- Back Squat 3 x 5 [mpg]
WOD
AMRAP in 7 minutes of the following rep scheme:
- 3 Thrusters 100/65#
- 3 Chest to bar Pull-ups
- 6 Thrusters
- 6 Chest to bar Pull-ups
- 9 ...
- 9 ...
- 12 ...
- 12 ...
- etc.
This is a timed workout. Post rounds and reps completed to comments.
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 237/365: Heel Cord Love
1. low band on front of ankle, calf stretch against wall, turn knee out.
2. same with bent knee.
3. legs crossed at ankles over bar, twirl feet; move 1cm, repeat.
CW: 3 rounds + 8 thrusters 75# bar. A good workout, but I didn't kill it. Probably a smart thing. Getting back to three times a week Monday. I mean it.
ReplyDelete3 rounds + 12 thrusters 55#. Thrusters caught up to me fast.
ReplyDelete