Oct 26, 2016

PRE-WOD MOBILITY:

  • Light rolling for 3 min of t spine/lats
  • 1 min banded shoulder distraction
  • 30 sec couch stretch per leg

 

a) WARM UP:

Row 250 m easy, then:

3 Rounds not for time:

  • 6 slow push ups
  • 9 sit ups
  • 12 controlled air squats

then:

  • 45 sec wall stretch
  • 10 seated wall reaches

 

b) STRENGTH:

  • Strict Press: 3-3-3-3-3

(Build to a heavy 3 over 5 sets. Rest about 2 min between sets.)

 

 

c) WOD:

5 Rounds for time:

  • 10 DB Snatches (55/35) per arm (alternating)
  • 10 Toes 2 Bar
  • 30 Double Unders

 

d) ACCESSORY WORK:

  • Palm facing grip, straight arm from bar holds (accumulate 3 mins)
  • Every break – do 10 barbell (45/35) bicep curls

 

e) POST-WOD MOBILITY/RECOVERY:

  • Repeat mobility from warm up, adding:
  • 2 min pigeon per side
  • 3 min quad/adductor

 

Posted in WOD