Mark Divine's Blog, page 89
September 17, 2015
ONRAMP WOD – Thursday 9/17/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
3x (5x pull-ups, 10x dips, 15 air squats – one breath per movement inhale on “up”)
Strength: Push Press warm up then 5-5-5-5-5. Rest 3 min then…
10 min EMOM do 2x Push Jerk, increase load on 3rd, 5th, 7th and 9th rep to 85% max
Stamina: 5 rounds (5x tire flip, 10x sandbag get ups, 10x Sand bag toss over head)
Work Capacity: 15 rounds EMOM do…
3x Burpee, 1x DH Pull-ups (increase pull ups if too easy)
Durability: 45 minute ruck w/ 40/20 load.
Post SOP recap, warrior Yoga, fuel and hydrate!
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