Jan 30, 2017

 

a) WARM UP:

8 min amrap for quality movement:

  • 5 dowel pass thrus
  • 5 squats
  • 5 kb swings
  • 5 beat swings
  • 5 ring rows
  • :30s wall stretch

Then,

Set up and warm up for the wod.

b) WOD:

“THE SEVEN”

7 Rounds for time:

  • 7 HSPU (scale: hand release push ups)
  • 7 Thrusters (115/80)
  • 7 T2B
  • 7 Deadlifts (225/155)
  • 7 Burpees
  • 7 KB Swings (70/53/35)
  • 7 Pull-Ups (scale: jumping pull ups)

Time cap: 40 mins

Scale weight and movements as per your coach.

 

c) ACCESSORY WORK:

  • 20 evil wheels
  • 10 back extensions on GHD

 

d) POST-WOD RECOVERY:

  • Quad and adductor (2 min each leg)
  • 1 min pec smash

 

Posted in WOD