May 25, 2016

 

a) WARM UP:

400m run

  • 10 beat swings
  • 15 arm rotations – forward and backward
  • 20 squats – 10 air, 10 empty bar
  • 15 strict press with empty bar
  • 30 sec door stretch – both arms
b) STRENGTH:

3x Superset:

c) WOD:

1. 8 min AMRAP

  • 8 T2B
  • 8 Thrusters (95/65)

Rest 5 mins

2. 5 min AMRAP

  • 5 KB swings (53/35)
  • 5 burpees

Rest 2 mins

3. 2 min AMRAP

  • situps

Record rounds and reps from 1, 2 & 3.

d) ACCESSORY WORK:

  • 400m farmer carry – one handed – as heavy as possible (switch hands when you drop)

e) RECOMMENDED MOBILITY:

  • Pec smash, door stretch
  • T spine roll out
  • couch stretch

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