July 8, 2016

 

a) WARM UP:

80 burpees as a pair….  grab a friend and accumulate 80 burpees see-saw style

Finish with:

  • 10 cossack squats
  • 10 squats with empty bar
  • 10 strict press with empty bar

 

b) STRENGTH:

3x Superset:

  • 5 Rear Foot Elevated Split Squat – increase weight from last week
  • 8 Single Arm Press @ Max Effort from test week
c) WOD:

For time:

  • 100 Russian KB Swings (70/53)
  • 50 Deadlifts (225/145)
  • 150 Double Unders

Test your capacity, break up sets less than you would like to.

 

d) ACCESSORY WORK:

4x:

  • 15 back ext
  • 30 sec plank
  • 30 sec R side plank
  • 30 sec L side plank (do the planks back to back with no break)
e) RECOMMENDED MOBILITY:

  • Take 5-10 mins and row or bike to cool down
  • Roll out your hammies, T Spine and calves

 

 

Posted in WOD