Thursday 12 October
3 sets of:
8/8 Bulgarian Split Squat
15 GHD Situps
“7 Minutes, NOT in heaven”
7 min AMRAP:
End-and-Back Sled Push 4/3 Plates
20 Russian KBS 70/53
6 SHSPU
2 Rope Climb
– 3 min rest –
7 min AMRAP:
Stairs-and-Back Sled Push 4/3 Plates
10 Russian KBS 70/53
3 SHSPU
1 Rope Climb
Today’s strength focuses on training the posterior chain as well as the core. Push your self on the split squats! These even out the lower extremity, help stabilize the pelvis and low back, as well as make everyone’s butts look good! The wod is setup to keep intensity high. The reps are lower to facilitate transitions and thus a higher heart rate. Scale the HSPU where you can do at least 2 rounds unbroken.
Weightlifting
Clean & Jerk:
3×2 @ 80%
3×2 @ 85%
Front Squat:
4×4 85%
Clean Pulls:
5×5 @ 105%
GHD Situps:
3×20