| 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
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| 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
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