Mar 7, 2017

 

a) WARM UP:

Row 500 m

3 rounds:

  • 5 mountain climbers
  • 5 slow push ups
  • 5 jumping squats
  • :20 sec front plank
  • :20 sec wall stretch
  • :20 sec calf stretch per leg

 

b) STRENGTH:

Every 2:00 x 5 Sets: 5 Push Presses

  • Set #1 on the 0:00 – 5 Push Presses @ 50% of 1RM Jerk
  • Set #2 on the 2:00 – 5 @ 60% of 1RM Jerk
  • Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day

 

c) WOD:

On the Minute x 16 (4 Rounds):

  • Minute 1 – 15/12 Calorie Row
  • Minute 2 – 15 Sit-Ups
  • Minute 3 – 4 lengths of the gym – SPRINT (approx. 20m per length)
  • Minute 4 – 15 burpees

 

d) ACCESSORY WORK:

  • Spend 10 Minutes practicing Handstand Walking

Practice with five foot increments, much like the markers we just used in Open 17.2. Inside of this practice session, or goal is for quality movement, not max distance. Rest as needed between attempts, and aim to stretch out our distance – shoot for longer unbroken walks if we are proficient in the shorter distances. This is not measured by distance, but quality.

If we do not yet have handstand walking, let’s build familiarity from the inverted position.

Progression 1 – Sets of Box Static Holds

Progression 2 – Box Shoulder Taps

Progression 3 – Sets of Handstand Holds

Progression 4 – Sets of Handstand Weight Shifting

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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