Jan 24, 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

 

b) CONDITIONING:

Alternating EMOM x 14

  • Even Minutes – Row 15/12 Calories
  • Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

 

c) WOD:

20 min AMRAP:

  • 1 Deadlift (315/205) (if this is too heavy, use 85% of your 1RM)
  • 10 Toes to Bar
  • 15 Bar Facing Burpees

 

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