Wednesday, April 6, 2016

Posted by on Apr 5, 2016 in WOD | 1 comment

PreWOD

  • 50 Double Unders
  • 40 Squats
  • 30 Situps
  • 20 Pushups
  • 10 Pullups

Strength
Every 2 minutes for a total of 5 cycles

Push Press 8-8-8-8-8

WOD 

GI Jane (A. 1/2 B. Full)

15 min cap. 

100 Burpee Pullups

Core Cashout

Three rounds of:

  • 50 Situps
  • 30 Second Side Plank Hold Left
  • 30 Second Side Plank Hold Right

Coach’s Notes: The Push Press today should start around 65-70% of your Max and work up from there. Add weight every set as you’re able. 

The WOD is a classic .com workout, really focus on eliminating extra inefficient movements from your burpees and pull-ups. All pull-ups must begin with the body hanging in full extension. Break up the reps in to manageable chunks and stay consistent through the whole workout. If you can’t do normal pull-ups, doing a burpee then stepping up onto a box and doing a jumping (c2b) pull-up is an acceptable substitution as well as doing 10 burpees and then 10 jumping (c2b) pull-ups for 10 rounds. Work with your coach to determine an appropriate scaling level for this workout. Target time for completion is 15 minutes.

One Comment

  1. It’s been a long time since I danced with GI Jane. I can’t even find my WOD book to let me know how I did last time, this time was 13:26. Cash out was tough but Charlene tells me I need to Hasseloff this dad bod for my new pool so I did it.