March 4, 2016

a) WARM UP:

3 rounds between the poles:

  • Knee Pulls
  • Quad Pulls
  • High Kicks
  • Lunge with a twist
  • Run there and back (round 1: jog, round 2: run, round 3: sprint)

Then 10 banded squats

b) STRENGTH

5 x 3 Overhead Squats (add 5/10 # to your weights from 2 weeks ago)

c) WOD:

Choice –

(1) if you are doing the OPEN Wod 16.2 do (1) below.
(2) If not, do (2)

(1)  For time (12 min timecap):

10-15-20-15-10

  • Burpees
  • Single Unders x3
  • 20 sec Handstand Hold
  • Supermans
  • Hollow rocks

(2) 12 min AMRAP:

  • Round 1:
    15 T2B
    30 Double Unders
    13 squat cleans (95/65)
  • Round 2:
    15 T2B
    30 Double Unders
    13 squat cleans (135/115/85)
  • Round 3:
    15 T2B
    30 Double Unders
    13 squat cleans (185/135/115)

 

d) RECOMMENDED MOBILITY:

  • calf stretch
  • banded lat distraction
  • couch stretch
  • foam roll calves
  • foam roll thoracic area and lats
  • roll quads

 

 

 

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