March 21, 2017

 

a) WARM UP:

  • Row 500 m

3 rounds for quality

  • 15 mountain climbers
  • 10 squats
  • 5 push ups
  • 20 jumping jacks
b) Stamina Testing:

6 min EMOM:

  • 8 DB Thrusters (pick a weight that is challenging and try to go UB – work for maximum of 45 secs)

** this will be more of a testing wod

 

c) WOD:

7 min EMOM:

  • 7 Bar Facing Burpees
  • 3 Hang Power Cleans (start at at 50% of your power clean and aim to increase every round)

 

 

d) ACCESSORY WORK – not optional today:

  • Spend 10 Minutes practicing Handstand Walking

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 MOBILITY:

  • Hamstring, calves and lats rolling and couch stretch

 

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