Floaters
WOD 1:
1000m swim
Note split times at 250/500/750 and 1000
WOD 2:
10 rounds for time:
10 cals bike
10 wall balls 20/14
Accessory work
Monday:
EM3M
8-10 strict pull ups (scale as needed)
EM8M
12-15 ring rows
15-20 ghd situps
EM4M
10-12 strict toes to bar
Wednesday:
GHD complex (3 sets)
15 back extensions
15 glute ham raises
15 ghd situps
1min rest between sets
One arm farmers carry 4x100ft, each arm 50ft, goal is to stay straight while walking
EM4M
12-15 RDL, no drops, use hook grip for grip strength
Friday:
EM8M alternating
Crossover symmetry “T” 12-15
Crossover symmetry “W” 12-15
EM3M
Hollow holds, goal is to accumulate 30 seconds, ideally all at once
EM4M
10-15 strict ring dip, scale as needed but the reps should stay the same
