Birdneck – Daily WOD
Metcon (4 Rounds for reps)
4 rounds for reps. Rounds start every 7 minutes: (stagger by 3:00 if needed)
1 MINUTE HSPU
1 MINUTE CLEAN AND JERKS 115/85 (RX+=135/100) (PRO=165/115)
1 MINUTE PULL UPS (ONLY PRO=C2B! WORK THE PULL UP CONDITIONING AND NOT THE PULL UP RESTS!)
200 M SAND BAG BEAR HUG RUN
** Score is reps per round of the HSPU, C&J, and PULL UPS.
** Rest after the 200m sand bag run.
** Start times are 0:00-7:00-14:00-21:00
stagger times are 3:00-10:00-17:00-24:00
STIMULUS : EMOM INTERVALS.
** We go from push – to pull and push – to pull (everyone but PRO does pull ups) We want to work big sets of the pull up, not the big rest between small sets of C2B!
** Start with the scored events then move to the sand bag that is not for score but eats into your rest time!! This is carried in the bear hug.
** Each round starts relatively fresh, if you give yourself that.
Metcon (No Measure)
ACCESSORY WORK: 5 ROUNDS NOT FOR TIME
100 FEET SAND BAG WALK 100/70
** CARRY AT THE CHEST WRAP YOUR ARMS AROUND; INTERLOCK FINGERS AND GO.
*** 50 FEET TORQUE TANK PUSH MEN ON THE HARDEST 3 WOMAN ON 2.
*** 15 V-UPS
XFCandVBBC 