Mar 13, 2017

 

a) WARM UP:

Row 500 m

7 min amrap:

  • 5 mountain climbers
  • 5 push ups
  • 5 squats
  • 5 jumping jacks

b) WOD PRIMER:

Set up, warm up and prime for the wod:

  • 10 DU + :10 sec row + 5 push ups
  • 15 DU + :10 sec row + 3 push ups
  • 20 DU + :10 sec row + 2 push ups
c) WOD:

3 Rounds:

  • 80 Double Unders (scale: 2 mins of double under attempts/practice)
  • 40 Calorie Row
  • 20 Kipping Handstand Pushups (scale: if you cannot do the Open standard, do it with knees on a box without an abmat – let’s get lower and work on building strength)

Time cap: 20 mins

d) Capacity Building:

Alternating EMOM x 10 (5 Rounds):

  • Odd Minutes – Sprint 4 lengths of gym
  • Even Minutes – 10 Burpees

 

e) ACCESSORY WORK:

5 rounds for quality reps:

  • 5 ring swings – tight arch to hollow snap
  • 5 kipping ring dips

 

f) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD