Mar 2, 2017

 

a) WARM UP:

10 min amrap of:

  • 5 banded good mornings
  • 5 non jumping burpees
  • 5 lunges per leg
  • :20 sec front plank

 

b) STRENGTH:

3 sets of:

  • Supinated-Grip Barbell Rows x 10 reps (for max weight – pull the barbell to your belly button/hips)

Rest 20 seconds

  • Evil Wheels x 10 reps

Rest 60 seconds between rounds.

c) WOD:

5 rounds for time:

  • 10 2 handed dumbbell / kb box step ups (5 / leg) (heavy) (24/20)
  • 2 lengths of gym – Single hand overhead carry (db/kb)

 

 

d) FINISHER:

2 rounds of:

  • 30 seconds of Dumbbell Strict Presses (2 handed – moderate weight), straight into…
  • 30 seconds of Dumbbell Overhead Hold (2 handed – same weight as above)

Rest 60 – 90 seconds and repeat.

 

e) POST-WOD RECOVERY:

  • 2 min pigeon pose per leg
  • 1 min couch stretch per leg

 

Posted in WOD