Oct 21, 2016

 

PRE-WOD MOBILITY:

  • Light rolling for 2 min of T spine / lats and quads
  • 30 sec calf stretch per leg
  • 30 sec couch stretch per leg
  • 30 sec wall stretch

 

a) WARM UP:

3 rounds of:

  • From post 1 to post 2 – jog there, back peddle back – perform 5 tactical frogs
  • Side shuffle to post 2 and back, perform 10 legs swings – front/back & side/side- 5x
  • Bear crawl there and back

Repeat 3x.

 

b) STRENGTH:

Front squats work (E1.5MOM for 9 mins)

  • at the 0 min mark: 6 reps @ 75% of 1 RM
  • 1:30: 4 reps @ 81%
  • 3:00: 2 reps @ 87%
  • 4:30: 1 rep @ 93%
  • 6:00: 2 reps @ 87%
  • 7:30: 4 reps @ 81%
  • 9:00: 6 reps @ 75%

 

c) WOD:

For time:

  • 800m row, 27 Deadlifts, 54 situps (185/135#)
  • 600m row, 21 DL, 42 situps
  • 400m row, 15 DL, 30 situps
  • 200m row, 9 DL, 18 situps

 

d) ACCESSORY WORK:

3 Rounds of:

  • 10 tuck ups
  • 60 sec hollow hold
  • 60 sec front plank

 

e) POST-WOD MOBILITY:

  • Pigeon pose – 2 mins per side and roll hammies

 

Posted in WOD