Mar 3, 2017

 

a) WARM UP:

8 min amrap for quality:

  • 10 air squats
  • 10 beat swings
  • 10 lunges
  • 10 sit ups

Then grab roller and roll out T spine and lats

 

b) WOD PRIMER:

Low intensity. Walk between movements. Lighter DB’s for this round.

  • 25′ Walking Lunge (light dumbbells)
  • 6 T2B
  • 4 Power Cleans

Into…

  • 12′ Walking Lunge
  • 3 T2B
  • 2 Power Cleans

Then:

Rest 2:00

1-3 sets of of Bar MU or C2B Pull-Ups. Keep these at very manageable numbers relative to you, but productive.

Rest 2:00

Then increase intensity by doing the above using weight of the wod.

c) OPEN WOD 17.2

12 min AMRAP:

2 Rounds:

  • 50′ Dumbbell Front Rack Walking Lunge (50/35)
  • 16 Toes to Bar
  • 8 Power Cleans (50/35)

Directly into…

2 Rounds:

  • 50′ Dumbbell Front Rack Walking Lunge (50/35)
  • 16 Bar Muscle-Ups
  • 8 Power Cleans
d) ACCESSORY WORK:

  • Accumulate 20 alternating pistols

 

e) POST-WOD MOBILITY:

  • roll lats and T spine
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