Nov 23, 2016

November 23, 2016
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a) WARM UP:

Between posts 1 and end of gym:

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

Then,

  • 5 push ups with 5 sec hold at bottom
  • 5 bird dogs
  • :45 sec hold wall sit

 
b) STRENGTH:

  • E1.5MOM – 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:

“Barbara”

5 rounds (or 25 min time cap)

  • 20 Pull ups (scale: full range of motion if using bands, ring rows otherwise)
  • 30 Push ups
  • 40 Sit ups
  • 50 Air squats

Rest 3:00 between rounds

 
d) ACCESSORY WORK:

3 rounds:

  • 1 min front plank
  • 1 min side plank (L)
  • 1 min side plank (R)

 
e) POST-WOD RECOVERy/MOBILITY:

  • 2 min pigeon pose per side
  • 2 min quad/adductor roll
  • 2 min T spine roll

 
WOD