Aug 22, 2016

 

a) WARM UP:

(set up bench before row, so you can go straight into the work)

Row 2 min

3 Rounds not for time:

  • 10 scap pull ups
  • 5 bench press (bar)
  • 10 air squats

 

b) STRENGTH:

EMOM for 16 min (4 rounds):

  • 1 – 4-6 strict pull ups (preferred scale is controlled negative)
  • 2 – 4-6 bear hug sandbag squats
  • 3 – 8-10 Bench Press
  • 4 – 10 side plank hip lifts per side, hold for a breath

 

c) WOD:
3 min AMRAP

  • 10 Wall balls (20/14–>11’/10’)
  • 20 Double Unders

Rest 2 mins

3 min AMRAP

  • 10 Wall balls (20/14–>11’/10’)
  • 20 Double Unders

 

d) ACCESSORY WORK:

Spend 10 min on T2B….

  • You aren’t using your lats/shoulders, work on your beat swing.  
  • You can do knee raises quickly, work on kick.  
  • You can do them, but start swinging all over, work a quick, down kick to limit the swing.   

 

e) RECOMMENDED MOBILITY:

  • calves, quads – stretch on plates, couch stretch
  • pecs – door stretch

 

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