Aug 29, 2016

 

a) WARM UP:

3 Rounds not for time:

  • Run to end of gym
  • Back Pedal back
  • Run to end of gym
  • 10 KB DL (hold in both hands between the legs)
  • 10 KB swings – Russian
  • 5 lunges per leg
b) STRENGTH:

Superset for 3 rounds:

  • 5x Snatch Grip DL – remember your weight from last week and increase by 10/5#
  • 5x per leg Step Ups (bar on back) – remember your weight from last week and increase by 10/5#

 

c) Happy BDay Shannon! WOD:

 

Buy In: 38 Burpees

  • 7 Pull ups
  • 8 Deadlifts @ 205/155 (*** put 25# plates on the ends so they are quick to slide off)
  • 7 hang power cleans @ 155/105
  • 800m run (or row if it’s raining)

Cash Out: 38 Double Unders UNBROKEN (you have 3 tries to get these done)

** scale as per your coach

d) ACCESSORY WORK:

Spend 10 min on your handstand:

  • no handstand? Work on progressions to lunge towards the wall lifting your legs up
  • handstand ok? Work on wall facing shoulder taps
  • handstands good? Work on back facing shoulder taps
  • handstands great?  Work on free standing shoulder taps

 

e) RECOMMENDED MOBILITY:

  • Roll your adductors/quads – focus on muscles around the knee
  • Roll glutes/hammies
Posted in WOD