March 30, 2017

 

a) WARM UP:

  • 2 min row, ski erg, air bike

1-2-3-4-5-6 reps of:

  • push ups
  • squats
  • ring rows
  • sit ups

 

b) STRENGTH:

EMOM for 16 mins:

  • Min 1: Supinated-Grip (palms away from you) Barbell Rows x 6 reps (for a heavy weight – pull the barbell to your belly button/hips)
  • Min 2: 15 Russian twists with med ball (20/14)
  • Min 3: 2 rope climbs (15 feet)
  • Min 4: Rest

 

c) WOD:

D-ball / sandbag Grace (pick a dball or sandbag that is heavy).

  • 30 Clean and Jerks for time
d) ACCESSORY WORK:

  • Heavy sandbag bearhug walk 400m
e) POST-WOD MOBILITY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
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