Warm Up: 15 min
7 Sets: 250/200m Row NOTES
RX For Time: 1200/900m Row 80 Toes-to-Bar 10 Rope Climb (15 ft.) Intermediate For Time: 1200/900m Row 40 Toes-to-Bars 5:00 Rope Climb Attempts Beginner For Time: 800/600m Row 50 Hanging Knee Raises 20 Pull-to-Stands Accessory Work Accumulate: 50 Alternating Weighted Pistol – or – 3 Sets x 10 DB Split Squats / Leg Competition: 40min Warm up: 15 min see above Workout 1: 20 min RX WOD above NOTES Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Row Distance, 6:00 Time Cap Toes-to-Bars Reps, Kipping Knee Raise, Sit-ups, 5:00 Time Cap Rope Climbs Height, 5:00 Time Cap, 30 Commando Pull-ups, 20 Single-Arm Ring Rows / Arm Stretching and Recovery: 5 Min Accumulate: 1:00 pigeon pose / Side 1:00 Tricep Foam Roll / Side
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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