Aug 19, 2016

 

a) WARM UP:

  • lunge with twist from post 1 to post 2
  • 10 kb goblet squats
  • 10 ring rows
  • 50 single unders
  • crab walk from post 1 to 2 (hips up)
  • 10 beat swings
  • 10 burpees
  • 10 backwards single unders

 

b) STRENGTH:

3x as a superset:

  • Farmer Carry – 1 handed kb/db – as heavy as possible – 4 lengths of the gym (switching arms every length)
  • 20 Alternating Lunges (DB – pick a weight you can do 10 per side)
  • 20 Barbell Rotations (https://www.youtube.com/watch?v=nk7RksvqGQs)

**Rest a min of 2 mins between rounds

 

c) WOD:

“Tiger Blood”

3 Rounds for Time:

  • 400m Run
  • 10 Clean and Jerks (135/95) ** push press is a no rep.
d) ACCESSORY WORK:

  • Do the handstand hold challenge.

 

e) RECOMMENDED MOBILITY:

  • calves & quads/adductors – stretch and roll

 

 

Posted in WOD