Dec 9, 2016

a) WARM UP:

Tabata ish warm up – :20s on, :20s off – for 3 rounds thru the list

  • Beat swings
  • Burpees
  • Air squats
  • Ring rows
  • Lunges
  • Tactical frogs
  • Jumping jacks

 

b) STRENGTH:

  • Take 20 mins to find your 1RM Front Squat

 

c) WOD:

10 min EMOM

  • 7 Wall Balls (20/14→ 11’/10’)
  • 20 Double Unders (scale: if you can do DU sporadically ->20 to 30 seconds of DU attempts, have never done a DU ->20 singles)

**do all the above in the minute

Scale as per your coach.

 

d) ACCESSORY WORK:

3 R:

  • 10 tuck ups
  • 20 sec hollow hold
  • 30 sec side planks

 

e) POST-WOD RECOVERY/MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

Posted in WOD