March 22, 2017

 

a) WARM UP:

2 Rounds for quality:

  • Run to the end of the gym and back
  • Do 10 air squats
  • Run to the end of the gym and back
  • Do 10 banded good mornings
  • Run to the end of the gym and back
  • 10 push ups

Then grab roller and roll out T spine and lats.

 

b) STRENGTH:

  • Build to a Heavy Single Deadlift for the day

Max time 10:00 min

 

c) WOD:

With a Running Clock…

From 0:00 – 5:00, Part #1:

  • 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
  • 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
  • 100 Double-Unders
  • With time remaining in the window, Max Calories on the Rower.

From 5:00 – 10:00: Rest

From 10:00 – 15:00, Part #2:

  • 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
  • 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
  • 100 Double-Unders
  • Time remaining in the window, Max Calories on the Rower.

Score is the sum of calories across the two sets.

** Scale as per your coach**

d) ACCESSORY WORK:

  • Accumulate 40 pistols.
  • Or work on pistol technique for 10 mins.
e) POST-WOD MOBILITY:

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