Jan 16, 2017

 

a) WARM UP:

3 Rounds:

  • 5 dowel pass thrus
  • 5 dowel overhead squats
  • 5 beat swings
  • 5 ring rows

Then,

  • 10 Air Squats
  • 10 Tactical Frogs

 

b) STRENGTH:

  • Take 15 Minutes to build to a Heavy Set of 3 Overhead Squats

 

c) WOD:

15 – 12 – 9:

  • C2B Pull-Ups (scale: chin over bar, jumping)
  • Power Snatch (95/65)

Directly into…

15 – 12 – 9:

  • Box Jump Overs (24/20)
  • Overhead Squats (95/65)

Scale as per your coach.

 

d) ACCESSORY WORK:

  • 20 evil wheels
  • 10 back extensions on GHD

 

e) POST-WOD RECOVER/MOBILITY:

  • Quad and adductor (2 min each leg)
  • 1 min pec & lat smash
Posted in WOD