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WOD

WOD

By Coach Lunney | In WOD's | on April 10, 2018

 

 

A. CONDITIONING
3 sets (4 hour pace)
20 Min
Cals on Bike
*every 5 min get off and perform 75 DU

Rest 3 min between

B. WOD

C. BIAS WORK:
STRENGTH
Heavy Alternating Front rack walking lunges
3×10; rest 2 min between

GYMNASTICS
Warm-up
2×10 Ring rows
2×8 kipping pull-ups/c2b
1×6 Strict pull-ups

Main set
3 Sets
5 Strict C2B
1:00 Recovery ski

Rest :90

2 Sets
6 Strict C2B
:90 Recovery ski

Rest :90

1 Set
7 Strict C2B

CONDITIONING
30 Minutes at 4 hour pace
Run (breath through nose only during EZ part)
Every 2 min perform a :10 all out sprint

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