Jan 25, 2017

 

a) WARM UP:

Row, ski erg, bike – 2 mins

3 rounds:

  • 10 air squats
  • 10 bird dogs
  • 10 scap pull ups
  • 10 tactical frogs

Then hold couch stretch :45s per leg.

 

b) STRENGTH:

Alternating on the Minute x 12 (6 Rounds) (increase from last week):

  • Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat
  • Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

 

c) WOD:

3 Rounds with a running clock (18:00 total)…

  • Minutes 0-2: 27 Box Jump Overs (24/20)
  • Minutes 2-4: 24 Sit-Ups
  • Minutes 4-6: 21 Thrusters (95/65)

Scale as per your coach.

 

d) ACCESSORY WORK:

  • Accumulate 300 double unders

 

e) POST-WOD RECOVERY/MOBILITY:

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

 

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