Jan 5, 2017

 

a) WARM UP:

3 min row, ski erg, air bike

2 Rounds:

  • 5 yoga push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 5 Cossack squats per side

 

 

b) SKILL:

EMOM for 12 min:

  • minute 1 – 10 beat swings – perfect practice
  • minute 2 – 5 tempo push ups (55X1 – 5 seconds down, 5 sec hold, drive up, pause for a second at top) – squeeze the bum
  • minute 3 – 5-8 lunge to handstand
c) Happy Bday WOD:

4 Rounds for time:

  • 26 Russian twists (20/14 medball)
  • 1 length of gym yoke carry (100/50 + yoke)
  • 90 sec plank

Rest 5:00 and,

Finish with:

3 sets:

  • Prowler Sprints 3 lengths of the gym (empty – no stopping, move FAST)

– rest between sprints

 

d) POST-WOD RECOVERY:

  • 1 min pigeon pose
  • 2 min couch stretch
  • 1 min calf stretch
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