April 24, 2016

April 24, 2016
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a) WARM UP:

2 mins on rower, airbike or ski erg – last 30 secs hard effort

3 rounds:

  • 10 beat swings
  • 10 leg swings – front/back & side/side
  • 10 Lateral Box Step Ups (just Body weight)
  • 10 dowel pull thrus
  • 10 Banded Lateral Steps

Then,

  • 1 min couch stretch per leg
  • 10 Lunges with a twist
b) STRENGTH:

Superset:

  • 10 reps per leg @ 90% of 10 Rep Max Front Rack step ups
  • 10 DB/KB single leg DL (weight in opposite arm of leg being used – maintain stable core)
  • 20 Russian Twists (any weight can be used)

Rest 2 mins, then repeat 3x.
c) WOD:

12 min AMRAP

  • 50 WB (30/20)
  • 100 Double Unders (scale: double under attempts to be determined by coach)
  • 50 cal Row
  • 100 Double Unders (scale: double under attempts to be determined by coach)
d) ACCESSORY WORK:

  • 3 x 10 bench candle stick
  • 3 x 1 min Plank
e) RECOMMENDED MOBILITY:

  • Bottom of Foot with lacrosse ball
  • Calf Stretch
  • Roll Calves
  • Trap smash with lacrosse ball
  • Lat Rolling
WOD