Oct 14, 2016

 

PRE-CLASS MOBILITY:

  • Light rolling for 2 min of thoracic spine/lats
  • Light rolling for 1 min of glutes/hammies
  • 30 sec calf stretch per leg
  • 30 sec couch stretch per leg
  • 30 sec wall stretch
a) WARM UP:

Tabata style – 20s on, 10s off.  Go through order for 10 mins:

  • Banded good mornings
  • Pushups
  • Inch Worm
  • Empty bar glute bridges
  • Empty bar thrusters
b) STRENGTH:

Superset for 3 rounds:

  • 10 DB/KB single leg Romanian Deadlift each side
  • 20 Russian Twists (with med ball or plate)
  • Heavy dball/sandbag bearhug hold for 20 secs
  • Rest for 1:30
c) WOD:

Part 1 – In a 5 min window,

  • do 50 Wall Balls (20/14#–>10/9’)

Then, As Many Reps As Possible of:

  • 12 Deadlifts (185/135)
  • 12 Bar facing burpees

– Rest 5:00 –

Part 2 – In a 5 min window,

  • do 35 WB

Then, AMRAP of:

  • 9 Deadlifts (225/155)
  • 9 Bar facing burpees

– Rest 5:00 –

Part 3 – In a 5 min window,

  • do 20 WB

Then, AMRAP of:

  • 6 Deadlifts (275/185)
  • 6 Bar facing burpees

 

d) ACCESSORY WORK:

3 Rounds:

  • 10 tuck ups
  • 20 leg swings
  • 30 tick tocks
  • 40 sec hollow hold

 

e) POST-WOD MOBILITY:

  • Roll hammies/glutes then pigeon pose – 2 mins per side
  • Roll quads
Posted in WOD