Mar 6, 2017

 

a) WARM UP:

8 min amrap:

  • 10 Air Squats
  • 8 Jumping jacks
  • 6 Leg swings per leg – front/back & side/side
  • 4 Push ups

Take an empty bar and warm up the front squat after 8 mins.

b) STRENGTH:

Pausing Front Squats (2 secs) + HSPU (do not exceed 50% of max effort)

  • Set #1, On the 0:00 – 3 Pausing Front Squats 60% of 1RM Front Squat + “X” Kipping HSPU
  • Set #2, On the 2:00 – 3 @ 63% of 1RM Front Squat + “X” Kipping HSPU
  • Set #3, On the 4:00 – 2 @ 66% of 1RM Front Squat + “X” Kipping HSPU
  • Set #4, On the 6:00 – 2 @ 69% of 1RM Front Squat + “X” Kipping HSPU
  • Set #5, On the 8:00 – 2 @ 72% of 1RM Front Squat + “X” Kipping HSPU

c) PRIMER:

Set up, warm up and prime for the wod:

3 rounds without rest:

  • :15 sec on the rower
  • 3 Overhead squats
  • 10 DU
d) WOD:

12 min AMRAP:

  • 25/18 Calorie Row
  • 15 Overhead Squats (95/65)
  • 35 Double Unders
e) ACCESSORY WORK:

Alternating On The Minute x 10 (5 Rounds)

  • Even Minutes – 15 GHD Sit-Ups
  • Odd Minutes – 30 seconds for Max Strict Pull-Ups
f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD