Monday 12-29-14

 In WODs

Warm up

Coach’s Choice 

Skill

GHD sit-ups

WOD

Max Effort Day
3 Rounds
1 min. max meters on erg
2 min rest
1 min. max rep push press (75/55)
2 min. rest
1 min. max GHD Sit Ups
2 min. rest
1 min. max Pull Ups
2 min. rest

Score each movement separately. Score is average across three rounds of that movement. Athlete should go 100% all out each time.

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Travel WOD 

3 Rounds: 
1 min. max meters on Erg/Bike/Tread Mill/whatever is available 
2 min rest
1 min. max rep DB push press (75/55)
2 min. rest
1 min. max Sit Ups
2 min. rest
1 min. max Pull-Ups or Push-ups
2 min. rest

 

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