Warm-up:
- Row 500m
- Dynamic stretching
- 10 GHD hip extensions
- 10 strict pullups
- 10 GHD sit ups
- 10 pushups
- 15 air squats
WOD:
From 0:00-3:00, perform 3 rounds of:
- 3 pull-ups
- 6 push-ups
- 9 squats
From 3:00-6:00, perform 3 rounds of:
- 4 pull-ups
- 8 push-ups
- 12 squats
From 6:00-9:00, perform 3 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 squats
From 9:00-12:00, perform 3 rounds of:
- 6 pull-ups
- 12 push-ups
- 18 squats
Etc.
*Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
- 3 pull-ups
- 6 push-ups
- 9 squats
From 3:00-6:00, perform 3 rounds of:
- 4 pull-ups
- 8 push-ups
- 12 squats
From 6:00-9:00, perform 3 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 squats
From 9:00-12:00, perform 3 rounds of:
- 6 pull-ups
- 12 push-ups
- 18 squats
Etc.
*Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!