Pre WOD: EMOTM for 10 minutes:
Level 1: 4 Burpees 4 Strict Pull Ups
Level 2: 4 Burpees 6 Kipping Pull Ups
Level 3: 4 Burpees 2 Muscle Ups
Rest 2 minutes after the 5th minute
WOD: For time:
50 Double Unders
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
Outdoor endurance series…
Please note that today’s evening Endurance classes will be taking place at the Fenway Track. Like always, don’t forget to bring whatever extras you may need. Towels, water, sunscreen, and other such items may not necessarily be available to you at location.
Pre WOD: 10 min AMRAP of:
10 V Ups
10 Shoulder Blade Retractions
10 Strict Toes to Bar
10 Hanging Shoulder Blade Retractions
WOD: The Bear Complex: 5 rounds of:
7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
This is to be done as heavy as possible
The week to come…
Monday: The Bear Complex!
Tuesday: Pull work and a great triplet.
Wednesday: The Chief!
Thursday: 7 reps per minute (easy peasy).
Friday: Petranek Baseline!
Simple, yet effective,
Team WOD: For completed challenges:
5 mins to complete:
4 mins to complete:
100 Hang Power Cleans (125/80)
3 mins to complete:
100 Russian Kettlebell Swings (24/16)
2 min to complete:
100 Shoulder to Overhead (65/45)
90 seconds rest between challenges
For whatever reason, this particular workout always gets to me. There is something about it that makes me want to adjust it and optimize it to the point of perfection. Slowly, but surely, it is improving and the following changes are the latest step in its evolution:
Hang Power Clean load increased 10 lbs for the men and 5 lbs for the women.
Shoulder to Overhead load was decreased from 75/55 to 65/45
The rest between each challenge was increased from 60 seconds to 90 seconds.
Please let me know how the changes go and what tweaks you think it may need.