WOD for Friday, Sep 04, 2020

Strength 04-09-2020

Weighted Chin-Up
Build to a 3RM in 8 sets. Rest 2:00
– Options: Accumulate 25 reps at Bodyweight, Partner Assisted Chin-ups, Accumulate 50 Ring Rows

Conditioning 04-09-2020

AMRAP 12:00
20 Alt. DB Snatches @50/35 (10 each side)
15 Calorie Bike / Row / Ski
10 Bar/DB Facing Burpees

  • Goal: Moderate effort for all rounds – 75%

Extra Credit 04-09-2020

Barbell Rows
100 Reps – empty bar.
– change grip every 25 reps ie. supinated or pronated.
+
– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Open Gym

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