Oct 28, 2016

PRE-WOD MOBILITY:

  • Light rolling for 2 min of t spine & lats & glutes
  • 30 sec couch stretch per leg

 

a) WARM UP:

2 rounds:

From post 1 to end of gym

  • jog there, back peddle back – perform 5 tactical frogs
  • Side shuffle to post 2 and back, perform 5 legs swings – front/back & side/side
  • Bear crawl 1/2 way there and crab walk 1/2 way back

Repeat!

Then:

  • 30 sec calf stretch per leg

 

b) STRENGTH:

Superset 3x:

Rest for 1:30

 

c) WOD:

10 rounds for reps:

In a 1 minute window for the first 5 rounds, do:

  • 5 hang cleans (135/95) and
  • Max bar facing burpees

In the last 5 rounds, in a 1 min window, do:

  • 5 hang cleans (135/95) and
  • Max double unders

Rest 1:00 after each round

 

d) ACCESSORY WORK:

3 Rounds:

  • 10 tuck ups
  • 20 supermans
  • 30 sec front plank
  • 40 sec hollow hold

 

e) POST-WOD MOBILITY/RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

** Note that today’s 7:30 pm class will not be the above work.  It is a Special Event Hallowe’en WOD!  BOOOO!**

 

Posted in WOD