Tuesday, March 13, 2018

2018-03-14 WOD

Superman Cycle Week 4

EMOM for 5 rounds:
...6 Front Squats (135/95#)
...3 Strict HSPU

Rest 1 Minute

EMOM for 5 rounds:
...3 Front Squats (155/105#)
...6 HSPU
Record total reps (perfect score = 90 reps).


"Pick Your Poison"
10 RFT:
...60 second Row
...Rest 30 seconds
...60 second Bike
...Rest 30 seconds
If you're feeling beat up, cruise this and use it as recovery. If you're feeling good, go hard! The goal either way is to be consistent with your pace on EVERY round. Record time.


COMPETITORS

EMOM for 5 rounds:
...6 Front Squats (155/105#)
...3 Strict HSPU

Rest 1 Minute

EMOM for 5 rounds:
...3 Front Squats (185/125#)
...6 HSPU
Record total reps (perfect score = 90 reps).


"Pick Your Poison"
10 RFT:
...60 second Row
...Rest 30 Seconds
...60 Second bike
...Rest 30 Seconds
If you're feeling beat up, cruise this and use it as recovery. If you're feeling good, go hard! The goal either way is to be consistent with your pace on EVERY round. Record time.


Mobility:
...XO Symmetry Recovery Series
...20 minutes of foam rolling.

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