WOD - 7 July Monday 7 July 2014: Warm-up (5 mins): 2 rounds – 200m run, 5 burpees, 5 strict pull-ups, 10 push-ups, 10 PVC OHS Strength (12 mins): Strict press – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 1, Week 1 on Prilepin sheets) Assistance: Band pull-aparts between sets Benchmark WOD1a (AMRAP10): · 20 KB swings (1.5/1.0) · 40 dubs (100 singles) · 20 pull-ups Benchmark WOD1b (CFW Rowing Efficiency): 3 minutes max calorie row, 3 minutes rest · 2 minutes max calorie row, 2 minutes rest 1 minute max calorie row Can be grouped in teams of two depending on space – one works while other rests. The goal is to row for as many calories as possible. However, as a measure of “efficiency”, your total from the three minute round should be close to your total from your two minute and one minute rounds combined. WODs will repeat in August and September.
Posted on: Mon, 07 Jul 2014 00:30:48 +0000