May 26, 2016

 

a) WARM UP:

2 mins on rower, airbike or ski erg – everyone gets a 30 second turn on the ski erg

  • 10 beat swings
  • 10 scap pullups
  • 10 pushups
  • 10 scap pushups
  • 1 min plank
  • 1 min couch stretch
  • 30s of T spine roll out
b) Tabata WOD:

6 rounds of – 20 s on, 10 s off of:

  1. Ring pushups
  2. Ring rows
  3. Burpees
  4. C2B
  5. T2B

Rest 1 min between rounds

Rest about 5 min before part (c).
c) WOD 2:

  • Row 2,100m for time

 

d) ACCESSORY WORK:

  • shoulder / lat banded distraction
  • pec smash
  • couch stretch and hip foam roll
  • T spine roll

 

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