April 6, 2017

 

a) WARM UP:

3 rounds between posts 1 and 2:

  • Side shuffle there, 10 are circles
  • Side shuffle back, 10 dowel pass thrus
  • High kicks there, 5 push ups
  • Butt kickers back, :20 sec wall stretch
b) SKILL:

Chipper Style. Work through each exercise before moving onto the next:

  • 5x Hollow Hold (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20s rest)
  • 5x Headstand Hold (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20s rest)
  • 3x Max Effort evil wheels, rest 1:30 min between sets
c) Strongperson wod:

1 – 4 rounds of:

  • Hand over hand Rope Pulls – full length of the rope x 2 (goal is max load…chest parallel to ground, elbow to groin, quick)

** set up two sleds side by side, finish one rope pull and do the second with no resting

Rest 3:00 minutes between sets

2 – 2 parter …. Heavy sandbag/dball bearhug carry for 400m (go outside if its nice). When you finish the 400m, continue doing another 400m carry – carrying the bag/dball any way you want.

d) ACCESSORY WORK:

  • 3 x 5 strict chin ups
e) POST-WOD RECOVERY:

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