SATURDAY, OCTOBER 6TH 2018

Home / WOD / SATURDAY, OCTOBER 6TH 2018
Ryan Barlow | October 5, 2018 | no comments |

7:30 TEAM METCON

“TEAM MURPH”

In teams of 3 complete the following:

1600m Run
200 Pull-Ups
400 Push-Ups
600 Air Squats
1600m Run

Rules:

1. Only one athlete can work at a time.
2. The run MUST be broken up into 200m segments.
3. The gymnastic movements MUST be completed in the order above (e.g. complete all Pull-Ups prior to Push-Ups prior to Air Squats).
4. If a row is substituted for the run, distance is 250m.

Let’s have some fun and work hard! This should be much quicker than your standard Fran time despite double the gymnastics reps as the additional rest will allow for close to maximum effort when working. Bring your running shoes and let’s have some fun!

8:30 MOBILITY AND RECOVERY

Today will be a loosely structured recovery session where we will focus on our large posterior chain muscles: back, gluten, and hamstrings.

9:00 STRENGTH AND SKILL

A) Pistol Squat Progression and Skill Work

B) METCON:

AMRAP15:

10 Pistols/Leg
10 Deadlifts (135/95)
10/8 Cal Bike/Ski/Row

Add comment

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!