March 23, 2017

 

a) WARM UP:

Start at the front of the gym – grab a partner and do the following:

  • While partner 1 holds the bottom of a squat, partner 2 runs to the end of the gym and back.  Switch.
  • While partner 1 holds the bottom of a squat, partner 2 bear crawls to the end of the gym and back.  Switch.
  • While partner 1 does cossack squats, partner 2 does 5 jumping pull-ups.  Switch.
  • While partner 1 rows 100m, partner 2 holds front plank.  Switch.
b) Tabata WOD:

6 rounds of – 20 s on, 10 s off of:

  • Ring pushups
  • Ring rows
  • Burpees
  • Handstand hold
  • Front Plank

Rest 1 min between rounds

 

c) Strongperson Conditioning Session

4 rounds

 

d) ACCESSORY WORK:

4x:

  • 15 back extensions
  • 30 sec plank
  • 30 sec R side plank
  • 30 sec L side plank (do the planks back to back with no break)
e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD