Sept 26, 2016

 

a) WARM UP:

3 Rounds not for time:

  • 10 lunges with twist
  • 10 Banded good mornings
  • 10 KB Swings
  • 10 Goblet squats plus 20s hold at bottom on last one
  • 10 yoga pushups (https://www.youtube.com/watch?v=w_imPrG5QIM)
  • 10 Leg swings – front/back & side/side – per leg
b) STRENGTH:

Superset for 4 rounds:

  • Snatch Grip DL – pick a weight that is moderate to heavy for 5 reps
  • Step Ups (bar on back) – pick a weight which is moderate to heavy for 5 reps per leg (start with weaker leg)

Rest 2-3 mins per set.

c) WOD:

1-2-3-4-5-6-7-8-9-10

  • Unbroken DU x 2 (**double unders must be unbroken to move on to the HSPUs)
  • Strict HSPUs (scale: kipping or from a box)  **no partial range of motion HSPUs.

9 min time cap

 

d) ACCESSORY WORK:

  • Spend 10 min on T2B – Accumulate 40

 

e) RECOMMENDED MOBILITY:

  • Roll your adductors/quads – focus on muscles around the knee
  • Roll glutes/hammies – all
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