WOD for Friday, Mar 06, 2020

Strength 06-03-2020

Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00
– Goal: Hit a PR. Last tested here
– Option: Build to a moderate set of 5 in 6 sets. Rest as needed.

Conditioning 06-03-2020

Every 3:00 x 5 sets.
5-10 Strict Pull-ups
10 Box Jumps w. step down @ 61/51cm
15 Air Squats
20 Double Unders

  • Goal: Consistent effort – finish each round in under 2:00
  • Rx+: 40 Double Unders per round (if smooth and efficient)

Extra Credit 06-03-2020

Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks

World's Greatest Stretch x 20-30s each pose

Open Gym

Make a note of your achievements in 'Open Gym'

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