N0v 9, 2016

a) WARM UP:

Between post 1 and end of gym:

  • Run there and back peddle back
  • 10 air squats
  • Side shuffle there and back
  • Lunges with twist to post 2
  • Slow bear crawl back

Then,

  • 20 dowel behind the neck strict presses
  • 20 dowel back squats
  • :30s min wall sit

 

b) STRENGTH:

  • Strict Press: 3-3-3-3-3

(Build to a heavy 3 over 5 sets.  Increase 5/10# over last week.  Rest about 2 min between sets.)

 

c) WOD:

3 rounds for time:

  • 50 double unders
  • 15 thrusters (95/65)

Cash out: 400m run

 

d) ACCESSORY:

  • Supinated grip hanging from bar holds (accumulate 2:00 mins)
  • Every break – do 10 db bicep curls

 

e) POST-WOD RECOVERY/MOBILITY:

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

 

Posted in WOD