Jan 11, 2017

 

a) WARM UP:

  • Row, ski erg, bike – 2 mins

3 rounds:

  • 10 air squats
  • 10 bird dogs
  • 10 empty bar glutes bridges
  • 10 beat swings

 

b) STRENGTH:

Alternating on the Minute x 12 (6 Rounds):

  • Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
  • Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

 

c) WOD:

For Time:

  • 7 Ring Muscle-Ups (scale: If you can only do singles, scale the number to 3 MU.  If you cannot do ring MU, complete 14 Burpee Pull-Ups)
  • 100 Double-Unders
  • 20 Overhead Squats (115/80)
  • 100 Double-Unders
  • 7 Ring Muscle-Ups

 

Scale as per your coach.

 

d) ACCESSORY WORK:

  • 3 rounds of 5 back extensions on GHD with 5 sec hold at the top

 

e) POST-WOD MOBILITY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs

 

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