Dec 7, 2016

a) WARM UP:

Row for a full 3 mins.

Between posts 1 and end of gym:

2 rounds of:

  • Run there and back peddle back
  • 5 air squats
  • Side shuffle there and back
  • Lunges with twist to post 2
  • Slow bear crawl back
  • 5 banded good mornings

Repeat

 

b) STRENGTH:

  • Take 20 mins to establish a 1RM deadlift (once your form breaks i.e. your back starts bending, you start squatting, you start jackhammering, you will stop)

 

c) WOD:

9 min AMRAP:

  • 3 Thrusters (75/55)  
  • 3 Bar Facing Burpees
  • 3 C2B pullups
  • 6 Thrusters (75/55)
  • 6 Bar Facing Burpees
  • 6 C2B pullups
  • 9 Thrusters (75/55)
  • 9 Bar Facing Burpees
  • 9 C2B pullups
  • 12 …..

….continue the pattern until time expires.

 

d) ACCESSORY WORK:

5 Rounds

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

 

e) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine, glutes and hammies – spend at least 1 min on each

 

Posted in WOD