Jan 10, 2017

 

a) WARM UP:

8 min amrap:

  • 10 Air Squats
  • 8 Beat Swings
  • 6 Leg swings per leg – front/back & side/side
  • 4 banded good mornings

Then,

  • :30 sec calf stretch per leg

 

b) CONDITIONING & SKILL:

At the 40 second mark of the first round, stop there and strive to hold that number. To perform this workout as Rx, 10 BB Facing Burpees are to be completed in their respective minutes.

  • On the 0:00 – Barbell Facing Burpees
  • On the 1:00 – Barbell Facing Burpees
  • On the 2:00 – Barbell Facing Burpees
  • On the 3:00 – Max Double-Unders in 2 Minutes
  • On the 5:00 – Barbell Facing Burpees
  • On the 6:00 – Barbell Facing Burpees
  • On the 7:00 – Barbell Facing Burpees

 

**Score is Max Double-Unders in the 2:00 window.

 

c) WOD:

For Time:

  • 5 Rounds of “Cindy”
  • 3 Rounds of “DT”
  • 1K Row

 

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)

TIME CAP: 20 mins

 

d) ACCESSORY:

3 Supersets, resting as needed between.

  • 15 Back Extensions
  • 12 Sit-Ups
  • 9 Superman Rocks

 

e) POST-WOD RECOVERY/MOBILITY:

  • Hamstring rolling
  • Couch stretch
  • Calf stretch

 

Posted in WOD