Jan 18,2017

 

a) WARM UP:

3 rounds:

  • 10 jumping jacks
  • 10 inch worms (in place)
  • 10 Slow Air Squats
  • 10 Tactical Frogs
  • :30 sec wall stretch
b) STRENGTH:

Back Squats

10 – 8 – 6 – 4 – 2

Rest 3 minutes between sets.

Start at a manageable load and add on a small amount of weight for every set.   None of these repetitions should be max effort lifts. Record your final 2 reps in lbs.

c) WOD:

3 Rounds, rotating stations E2MOM:

  • Minutes 0-2: 75 Double Unders
  • Minutes 2-4: 20 T2B
  • Minutes 4-6: 30 Wallballs (20/14# → 10/9’)

** work for 90 secs max for each of the stations w 30 secs rest leading into the next movement

d) ACCESSORY WORK:

  • Accumulate 3:00 mins in a handstand

 

e) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine, glutes and hammies – spend at least 1 min on each

 

Posted in WOD