Tuesday 180911

I. General Warm-up

2 RNFT:

:40s Row/Jump Rope

3 Inchworms

10 Bird-dogs

 

Warm-up S2OH and KBS

 

II. Workout of the Day

9/11 Tribute WOD

3 Rounds of:

43 Double-Unders/86 Single-unders

9 KBS @70/53; 53/35; 35/26

11 Burpees Over KB

 

then…

 

4 Rounds of:

343m Row

9 Push Press @95/65; 75/55; 65/45

11 Abmat Sit-ups

 

then…

 

3 Rounds of:

43 Double-Unders/86 Single-Unders

9 Box Jump @24/20; 20/16; 16/12

11 Pull-ups

 

*30:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

9/11 Tribute WOD. This is a long grinder. Give it your all and honor those who gave their lives on that day.

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Foam roll lateral hip/glute and forearms

 

IV. Supplemental Work

Tuesday:

Handstand Strength:

4 sets:

6-8 KB Z-press

rest :30s

20-30 Banded Tricep Extensions

rest :30s

Max rep Strict HSPU or Pike HSPU

Rest 2-3 minutes between sets

Crossfit Enhance