Roller Coaster Wednesday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8

Minute 1- :45 Row @ Easy/Moderate Pace

Minute 2- 6/6 SA DB Front Squat + Strict Press

Minute 3- 6/6 SA Ring Row + Max Bar Hang

Minute 4- :20 Hollow Hold + :20 Arch Hold

Repeat!

Strength

3 Sets for Quality

15 Slow Banded PVC Pull Downs

7-10 Jumping Kipping CTB Pull-Ups (or Standard Pull-Ups)

5-7 Big Kip Swings

-Rest as needed between sets-

Metcon

Roller Coaster (Time)

For Time

1000m/750m Row

30 Thrusters (45/35)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-Ups

500m/400m Row

30 Thrusters

30 Pull-Ups

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