Monday, 11/7
November 6, 2016
Wade’s Army 2016: Nerves of Steel
November 7, 2016
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
15 Band Good Mornings
20 Mountain Climbers
Met-Con
Prep:
1 x 5 Kip Swings + 5 KB Deadlifts + 20 High Knees in place;
1 x 5 Kip Swings + 5 Russian KB Swings + 20 High Knees in place
Workout:
Once through for time
Run 400 M
21 Pull-Ups
21 V-Ups
21 KB Swings
Run 400 M
18 Pull-Ups
18 Hollow Rocks
18 KB Swings
Run 400 M
15 Pull-Ups
15 V-Ups
15 KB Swings
Run 400 M
12 Pull-Ups
12 Hollow Rocks
12 KB Swings
Run 400 M
9 Pull-Ups
9 V-Ups
9 KB Swings
– 35min cap
– Pull-up scaling options:
(A) 14-12-10-8-6 (2/3 volume);
(B) 10-8-6-4-2 (just under half volume);
(C) 10 Ring Rows + 10 Band Pull Aparts each Round;
(D) 5 Band Assisted + 10 Band Pull Aparts each Round
