Jan 20, 2017

 

**REMINDER THAT THERE WILL NOT BE ANY CLASSES ON SATURDAY DUE TO A GYMNASTICS EVENT.  NORMAL HOURS RESUME ON SUNDAY WITH 10AM SWEAT AND 11AM OLY. **

a) WARM UP:

3 rounds between posts 1 and 2:

  • Side shuffle there, 10 squats
  • Side shuffle back, 10 arm circles
  • High kicks there, 5 burpees
  • Butt kickers back, :20 sec wall stretch

 

b) CONDITIONING:

With a running clock…

  • 5 x Row (Calories) :40s On / :20s Off

Rest 1:00

  • 3:00 AMRAP of Ring Muscle-Ups (scale: banded mu https://www.youtube.com/watch?v=jtmu_0qVZnk)

Rest 1:00

  • 5 x Row (Calories) :40s On / :20s Off

Score is calories rowed AND muscle ups.

 

c) WOD:

For Time:

  • 30 Hang Squat Cleans (95/65)
  • 30 Handstand Pushups
  • 30 Thrusters
  • 30 Box Jumps (24″/20″)
  • 30 Overhead Squats
  • 30 Chest to Bar Pull-Ups

*Time cap: 25 mins

**Scale as per your coach.  The bar weight must be so that you can do 20 overhead squats when fresh.  Go fast.

 

d) ACCESSORY WORK:

  • Work on double unders for 10 mins.

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

Posted in WOD