Sept 30, 2016

 

a) WARM UP:

Line up beside the rig.

  • 3 burpees
  • 3 jumping pullups
  • 3 air squats
  • 3 situps
  • Run to the wall and back 3 times

Repeat this for 10 mins.

 

b) STRENGTH:

  • Farmer Carry – 2 handed heavy carry – 4 lengths of the gym
  • Alternating Lunges (DB) – moderate heavy db for 10 reps per leg
  • 20 BB Rotations (https://www.youtube.com/watch?v=nk7RksvqGQs) (add 10/5# to last week’s weight)
c) WOD:

Part 1 – 5 min AMRAP:

  • 21 Calorie Row
  • 21 Deadlifts (95/65)

– Rest 5:00 –

Part 2 – 5 min AMRAP:

  • 15 Calorie Row
  • 15 Front Squats (95/65)

– Rest 5:00 –

Part 3 – 5 min AMRAP:

  • 9 Calorie Row
  • 9 Thrusters (95/65)

 

d) ACCESSORY WORK:

  • Supinated grip hanging from bar holds (accumulate 3 mins)
  • Every break – do 10 db bicep curls

 

e) RECOMMENDED MOBILITY:

  • Roll legs – quads, hammies, adductors, calves – spend 5+ mins

 

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