Thursday, September 15, 2016



Metcon

Baseline For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

rest 5 min after completion of 1st baseline, then repeat


For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


You will post a score for each attempt.

Test

Find Max Height Box Jump
(If higher than 30", can stack bumper plates on top of box. Do NOT stack boxes on top of boxes.)

Mob WOD
1 min box shoulder stretch
Coach led straddle stretching R/L/Middle

Coach Notes:
Baseline should take 4-7 minutes at each attempt. Athletes can go in heats with a running clock. Each athlete will be responsible for tracking their 5 minute rest time.

Modify:
Cut all reps in half: 250 row, 20 squats, 15 sit ups, 10 push ups, 5 pull ups
push ups on knees or banded push ups
banded pull ups or ring rows

4 comments:

  1. I'm grateful for the so much sleep my body can't lie down any longer...

    Asa

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  2. Comp wods with Travis. Finally got my 135lb power clean back!
    Snatch 3x85, 5x95, 5x100
    30" box jump, not a pr, but good for today!

    ReplyDelete
    Replies
    1. It awesome to finally get to see you again!!!

      Delete