Nov 2, 2016

a) WARM UP:

Between posts 1 and 2

  • Burpee broad jump there – perform 5 squats every time you stand
  • High kicks back
  • Lunges there
  • Slow bear crawl back

Then,

  • 10 dowel pass thrus
  • 10 dowel overhead squats

 

b) STRENGTH:

Overhead squats

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

 

c) WOD:

With a running clock,

(0:00-11:00)

Part a:

10-20-30-40-50

  • Double Unders
  • Wall balls (20/14#–>10/9’ target)

(11:00-14:00)

REST, set up for next part.

(14:00-20:00)

Part b:

  • 50 burpee box jumps (24/20)

Score is time to complete part a (or # of reps) and time to complete part b (or # of reps)

 

d) ACCESSORY WORK:

  • 5 Rounds of 5 back extensions on GHD with 5 sec hold per rep.  Rest 2 mins.

 

e) POST-WOD MOBILITY:

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

 

Posted in WOD