March 28, 2016

March 27, 2016
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a) WARM UP:

Row 3 mins – start slow and end with 45s of high effort, strong pulls

  • 10 kb swings (53/35)
  • 10 arm circles – forward and backward
  • 10 jumping jacks
  • 10 tuck jumps
  • 10 supermans
  • 10 bird dogs
  • Finish with a 60 sec front plank hold

b) STRENGTH:

  • 15 min to establish max strict press

Rest 5 min

  • Max strict pull ups (if using a band, record which colour of band used)
c) WOD:

10 min AMRAP

  • 20 deadlifts (135/95)
  • 10 box jumps (24/20)
  • 15 deadlifts (185/115)
  • 15 box jumps
  • 10 deadlifts (225/135)
  • 20 box jumps
  • 5 deadlifts (275/155)
  • 25 box jumps
d) ACCESSORY WORK:

3 rounds (work on stringing multiple reps together)

  • 10 T2B
  • 30 DU
  • 20 sec handstand hold

e) RECOMMENDED MOBILITY:

  • talking pace row for 1,000m
  • banded lat distraction
  • calf stretch
  • T spine and lat roll out
WOD