Dec 30, 2016

 

a) WARM UP:

  • Start with light rolling of quads (30 sec) and T spine (30 sec).

3 rounds for quality:

  • 10 Beat swings
  • 10 Air squats
  • 10 Dowel pass thrus
  • 10 Bird dogs
  • 10 tactical frogs

 

b) STRENGTH:

One Complex = 1 Pausing Front Squat (3 second Pause) + 1 Front Squat (no pause)

Build to a heavy complex. Go by feel.

On the Minute x 10

  • Set #1 – 3 Complexes @ 40% of 1RM Front Squat
  • Set #2 – 2 Complexes @ 50% of 1RM Front Squat
  • Set #3 – 1 Complex @ 55% of 1RM Front Squat
  • Set #4 – 1 Complex @ 60% of 1RM Front Squat
  • Set #5 – 1 Complex @ 65% of 1RM Front Squat
  • Sets #6 – #10 (5 more sets) @ a weight that is heavy & challenging (70+%)
c) WOD:

5 Rounds for time:

  • 20/16 Calorie Row
  • 10 Thrusters (95/65)

 

d) ACCESSORY WORK:

  • Accumulate 20 alternating pistols

 

e) POST-WOD RECOVERY:

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

 

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