Feb 1, 2017

Posted on by shorricks

 

a) WARM UP:

3 rounds:

  • 10 mountain climbers
  • 5 inch worms with 5 sec hold at end range
  • 10 Slow Air Squats
  • 5 Tactical Frogs
  • :30 sec wall stretch

 
b) STRENGTH:

Alternating on the Minute x 12 (6 Rounds):

  • Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat
  • Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat
c) WOD:

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

  • Minutes 0-2: 20 Deadlifts (225/155) in 90s
  • Minutes 2-4: 20 Bar Facing Burpees in 90s
  • Minutes 4-6: Max strict HSPU in 90s
d) ACCESSORY WORK:

  • Work on bar muscle ups for 10 mins

 
e) POST-WOD RECOVERY:

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

 
Posted in WOD