Daily WOD / Masters WOD

Master WOD Friday 2/27/2015

Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes on assault bike, 30x front rack step ups, 2 minutes on assault bike, 20x front rack lunges

Strength: Front rack lunge: Establish a 20 RM. For this strength movement, spend 10 minutes warming up and playing around with different loads. Once you choose a weight, clean the weight up to the front rack position and perform 20x lunges. This is a gut check and error on the high end with weight.

Work Capacity: With a partner, complete the following for time:

  • 80x burpees
  • 60x ring dips
  • 40x overhead squat (95#/65#)
  • 20x rope climb (sub 5 strict chin ups for each rope climb if needed)
  • *Partner 1 runs 200m, while partner 2 complete AMRAP of the exercise at hand. When partner 1 returns from the run, switch rolls. Repeat until the chipper is completed.

Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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