March 24, 2016

March 23, 2016
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a) WARM UP:

Row 2 min

3 Rounds Not For Time:

  • 5 air squats
  • 5 scap push ups
  • 30 sec chest opener
  • 10 dowel pull thrus
  • jog to end of gym
  • 2 lengths of gym farmer carry – heavy

Then,

  • 1 min Sampson stretch
  • 1 min front plank
b) SKILL WORK:

12 min EMOM (4x:)

  • Min 1 – Baby ring swings

Progression: (1) 4×5 (2) 4×10 (3) 4×15.  

  • Min 2 – lunge to handstand weight transfer drill

Progression: (1) 4×5 (2) 4×10 (3) 4×15.  This is about control. Your goal is not to touch the wall

  • Min 3 – Strict TTB or knees to chest

Progression: Max effort for total reps.
c) WOD:

3x:

3 min AMRAP

  • 30 Double unders
  • 10 KB suitcase deadlift 70/53 (weights beside feet)

Rest 90 seconds between rounds

Finisher: Accumulate 3 min in front support (rings or bars).

 
d) RECOMMENDED MOBILITY:

  • calf stretch
  • couch stretch
  • foam roll lats and t spine
  • roll calves and achilles
  • lacrosse ball – roll bottoms of feet
WOD