Feb 21, 2017

 

a) WARM UP:

Row 500 m

3 rounds:

  • 5 mountain climbers
  • 5 slow push ups
  • 30 single unders
  • 5 jumping squats (focus on hips extending)
  • 5 sit ups
b) WOD:

Part 1 – 3 min AMRAP:

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Rx – 115/80

— Rest 3:00 —

Part 2 – 3 min AMRAP:

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Rx – 135/95

— Rest 3:00 —

Part 3 – 3 min AMRAP:

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Rx – 155/105

 

c) CAPACITY BUILDER:

On the 2:30 x 4 Rounds (10 Minutes):

  • 5 Bar Facing Burpees – Slow Pace
  • 5 Bar Facing Burpees – Medium Pace
  • 5 Bar Facing Burpees – Sprint Pace
d) POST-WOD RECOVERY:

  • Hamstring rolling
  • Couch stretch
  • Calf stretch

 

Posted in WOD