11.2.16 “Hammer 2.0”

November 01, 2016

Pat Daly!!! Father of 3, new house, new job but always finds time for his WOD!!!

FITNESS & LIFESTYLE

WARM UP/SKILLS
10 Minutes of Pullup Practice
-Kipping
-Butterfly

METCON
“Hammer 2.0”
5 rounds
20 Abmat Situps
5 Power Cleans (135,95)
10 Jerks (135,95)
20 Pullups
Rest exactly :90 seconds between rounds
EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval
Row 10 x 250 meters
Run 10 x 200 meters
Airdyne 10 x 1 Minute Max Calories
–Rest Only 1 Minute Between rounds–

CORE
3 Rounds
15 side plank crunches (each side)
1-2 Minute Plank (make the plank longer each round)

 

 

SPORT & PERFORMANCE

A. WARM UP
3 Rounds not for time
Sled Push/Tire drag 60ft (30 down and 30 back) – moderate weight
HS Walk 60 Ft (30 down and 30 back)
ROLL to Support Practice (5 attempts) or 10 UB Skin the Cats

B. STRENGTH
Bench Press
6×6
Add weight each set till max

C. METCON
“Hammer 2.0”
5 rounds
20 Abmat Situps
5 Power Cleans (155,105)
10 Jerks (155,105)
20 Pullups
Rest exactly :90 seconds between rounds

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Andy 23:40 no rest, slow and steady
    Tim 25:45 rx
    Boob DNF

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