Mar 8, 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) STRENGTH:

EMOM for 10 sets:

  • Odd: 6-10 pistols (alternating leg)
  • Even: 6-10 strict pull ups

** the key to this 10 mins of work is dialing in your technique.  

 

c) PRIMER:

Set up, warm up and prime for the wod:

2 Rounds, at a conversational, warm-up pace:

  • 5 Burpees
  • 5 T2B
  • 5 Push ups
  • 5 Air squats
  • 20 Double-Unders

 

d) WOD:

6 min AMRAP:

  • 42 Double Unders
  • 30 Wall balls (20/14–>10/9’)
  • 18 T2B

… Rest 5:00…

6 min AMRAP:

  • 21 Double Unders
  • 15 Wall balls (20/14–>10/9’)
  • 9 T2B

 

e) ACCESSORY WORK:

  • 5 min dball/sandbag bearhug hold (100/70) – standing only; no moving

 

f) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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