3K All Day

Apr 12th, 2021

Category: Uncategorized

3K All Day

Matt

We will be hosting the Nutrition Challenge Benchmark WOD on Wed – For full details on the challenge check out our recent post on Instagram.

Warm-up
2 Rounds
:30 Legs Only Rowing
:30 Legs and Lean
1:00 Row
:30 Deadbugs
:30 Superman
:30 Rest

Hit Mobility

Then

2 Sets
250M Row
90:00 Rest
*Increase the speed every 50 Meters

Mobility
Thoracic Rolling
Lat Rolling
Lat Stretch

WOD
1000m Row
20 Snatches* 135|95
1000m Row
20 Clean and Jerks*
1000m Row

*Can be Power

Level 3- 115|75
Level 2 – 95|65
Level 1 – 750m, 75|55
ADV – 155/105

Extra Work
Work the following into your warm-up

Alternating Tabata (4:00)
-False Grip Hold on High Rings or Low
-Kip Swings on High Rings trying to get your hips to hit the band

Then

15 – 12 – 9
Ring Muscle Ups
Air Runner Calories x 2

ADV – 21 – 15 – 9 For Muscle Ups and Calories

Scaling options
Muscle Up Reps
12 – 9 – 6
9 – 6 – 3
Keep Calories the same as RX

Bar Muscle-Ups
*Even if you’re scaling to bar muscle-ups, do the warm-up to start getting use to the rings.

Chest To Bar or Pull-Ups x 2