Sept 16, 2016

 

a) WARM UP:

  • 400 meter run as a group

then,

Rowing:

  • 2 min max cal
  • 1 minute rest
  • 1 minute max cal
  • 1 minute rest
  • 30 sec max cal

 

b) STRENGTH:

3 rounds – superset the following:

  • Farmer Carry – single arm as heavy as possible – 3 lengths of gym, then switch and do 3 more lengths
  • Alternating Lunges (dumbbells – 35/20#) – 20 total
  • BB Rotations (https://www.youtube.com/watch?v=nk7RksvqGQs) – 20 total

 

c) WOD:

4 rounds for time:

  • 1/2 Conans with 2 box hspus at every corner of the box (1 rotation around the box with 8 total box HSPUs)**keep your hips up, chest close to box  https://www.youtube.com/watch?v=g6iTL1Sa89w
  • 12 Ring rows
  • 12 Deadlifts (185/115)
  • 12 Wall balls (20/14#–>11’/10’)

 

d) ACCESSORY WORK:

  • do some bicep curls (3×10)
  • do some supinated hangs from bar (3 x as long as you can hang ** palms facing you)

 

e) RECOMMENDED MOBILITY:

  • couch stretch + smash your quads with roller or bar
  • pigeon stretch + roll your hammies/glutes

 

Posted in WOD