Nov 16, 2016

a) WARM UP:

Between posts 1 and 2:

  • Run there and back peddle back 3x
  • 10 air squats
  • Side shuffle there and back 3x
  • Lunges with twist
  • Inchworm back
  • Bear crawl back there and back
  • Finish with a 45 sec wall sit

 

b) STRENGTH:

Superset 3x of:

  • Strict Chin ups – aim for 6-10
  • Dumbbell rows on bench – 6-8 per arm

Rest 2:00 between rounds

 

c) WOD:

5 min AMRAP of:

  • 21 Back Squats (135/95)
  • 15 Back Squats (185/115)
  • 9 Back Squats (225/135)
  • In remaining time, max reps Back Squats @ 275/155

Rest 5:00

3 min AMRAP of:

  • KB Swings (53/35)

 

d) ACCESSORY / RECOVERY WORK:

  • Row 2k at a conversational pace, then add pigeon and couch stretch.

 

Posted in WOD