Feb 15, 2017

 

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 – 3 Front Squats @ 70% of 1RM Front Squat
  • Even Minutes – 6 Back Squats @ 70% of 1RM Front Squat

 

c) WOD:

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

  • Minutes 0-2: 20 KB Swings (53/35) in 90s
  • Minutes 2-4: 20 Wall balls (20/14) in 90s
  • Minutes 4-6: Max Ring Muscle-Ups in 90s

 

d) ACCESSORY WORK:

Double Under practice

Choose one of the following:

  • A. 5 Sets of 50 Unbroken DU
  • B. 6 Sets of 30 Unbroken DU
  • C. 7 Sets of 20 Unbroken DU
  • D. 8 Sets of 10 Unbroken DU
  • E. 5:00 of Double-Under Practice, for total repetitions.

5:00 time cap.

e) POST-WOD RECOVERY:

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

 

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