Oct 18, 2016

 

PRE-WOD MOBILITY:

  • Light rolling for 2 min of lats & T Spine
  • 1 min wrist mobility
  • 1 min ankle banded mobe

 

a) WARM UP – 10 min AMRAP:

  • 10 lunges
  • :30 sec plank
  • :30 sec wall stretch
  • 10 dowel pass thrus
  • 10 empty bar strict presses

 

b) STRENGTH:

  • Take 15 min to establish a 1 rep max split jerk
c) WOD:

In a 4:00 min window:

  • Run 8 laps of the gym (~320m) **as per the whiteboard
  • In the remaining time = max burpees.

Rest 1:00 min

REPEAT 4x!

-Rest 3:00-

Then,

1-2-3-4-5-6-7-8-9-10….

  • Unbroken Double Unders (if you break, restart that round)
  • Pull-ups

5 min cap

d) ACCESSORY WORK:

5 Rounds

  • Supinated grip hanging from bar holds – 30 s
  • Every break – 2 handed farmer carry hold with heaviest kb – 30s

 

e) POST-WOD MOBILITY:

  • Repeat mobility from warm up, adding 2 min pigeon per side & calf smash

 

Posted in WOD