5/19/17

PreHab: Lat Activation, Glute Activation

Warm-up: Movement Review

WOD: 

Rx: 1mile
50 Push-ups
50 Step-ups
5 Rope Climbs
800m run
40 Push-ups
40 Step-ups
4 Rope Climbs
600m run
30 Push-ups
30 Step-ups
3 Rope Climbs
400m run
20Push-ups
20 Step-ups
2 Rope Climbs
200m run
10 Push-ups
10 Step-ups
1 Rope Climb

Rx+:
*Weighted Step-ups
*Legless Rope Climbs

Option 1: 800m run
35 Push-ups
35 Step-ups (weighted)
3 Rope Climbs
600m run
27 Push-ups
27 Step-ups
2 Rope Climbs
400m run
21Push-ups
21 Step-ups
1 Rope Climbs
200m run
15 Push-ups
15 Step-ups
1 Rope Climbs
100m run
9 Push-ups
9 Step-ups
1 Rope Climb

Option 2: 600m run
25 Push-ups
25 Step-ups (weighted)
5 Rope Pulls
400m run
20 Push-ups
20 Step-ups
4 Rope Pulls
300m run
15 Push-ups
15 Step-ups
3 Rope Pulls
200m run
10 Push-ups
10 Step-ups
2 Rope Pulls
100m run
5 Push-ups
5 Step-ups
1 Rope Pulls