April 5, 2017

 

a) WARM UP:

  • 500 m Row

3 Rounds:

  • 10 Kettlebell Swings (light load, but explosive)
  • 7 Air Squats
  • 3 Inchworms
  • Finish with a second 500 meter row, this time – faster
b) STRENGTH:

  • Take 15 mins to establish a heavy 1 rep power clean for today

 

c) WOD:

In Teams of 2:

25 min AMRAP:

  • 60/45 Calorie Assault Bike, 40 Power Cleans (135/95)
  • 60/45 Calorie Assault Bike, 40 Power Cleans (155/105)
  • 60/45 Calorie Assault Bike, 40 Power Cleans (175/115)
  • 60/45 Calorie Assault Bike, Max Cleans in time remaining (195/125)

**yes, air bike today.  No running.  No rowing.

**if there is an uneven number of athletes, make a group of 3 and they will do 75/60 cals and 50 power cleans.

 

d) ACCESSORY WORK:

Handstand work….

  • On a bench or box – perform 10 conans (1 conan equals 2 revolutions of the box)

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD