March 20, 2017

a) WARM UP:

8 min amrap:

  • 10 Air Squats
  • 8 Beat Swings
  • 6 Leg swings per leg – front/back & side/side
  • 4 push ups

 

b) SKILL:

Prep for the wod, this is the time to work on efficient, purposeful movement-

  • Go over push press, toes to bar and kb swing technique.

Spend 5 mins on each.

 

c) WOD:

3 Rounds:

  • 30 Push Press (95/65)
  • 20 Toes to Bar
  • 30 Kettlebell Swings (53/35)
  • 20 Box Jump Overs (24/20)

 

d) Finisher:

3 rounds:

  • 10 hollow rocks – close to perfect form
  • 10 arch rocks
  • 1:00 min front plank

1:00 min rest between rounds

 

e) ACCESSORY WORK:

Choose from one of the following, With a 5:00 Time Cap:

  • 4 x 60 Unbroken DU
  • 4 x 50 Unbroken DU
  • 5 x 40 Unbroken DU
  • 5 x 30 Unbroken DU
  • 6 x 25 Unbroken DU
  • 6 x 20 Unbroken DU
  • Or 5:00 for Double-Under Practice

 

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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