Foundations W.O.D.

  • February 12, 2016

    Warm up: AMRAP (5min) 5 Push ups, 10 KBS, 15 Air Sq.

    Today’s Lifts: SDLHP

    Skill Review: Assisted Pistols

    Conditioning WOD: (4rds)

    • 250m Row
    • 10 SDLHP
    • 20 Assisted Pistols
    • 10 Recline Rows

    *Rest one minute after each round

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W.O.D.

  • Strength

    Single Arm DB Press 4×6

    rest 45 sec

    single arm DB Rows 12 reps

    rest 45 sec

    Bent over flys 15 reps

    rest 45 sec

    Running Clock

    Row 1000 m Time remaining

    Max HSPU

    At 5:00 min Rest till 10:00

    Then 1000 m row Max TTB

    at 15:00 Rest till 20:00

    Then 1000 m row Max rep Power Snatches

    at 25:00 min done

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