April 11, 2017

 

a) WARM UP:

3 Rounds:

  • 15 Single Unders, 15 Double Unders, 10 Single Unders, 10 Double Unders
  • 100m Row
  • 10 Plank position shoulder taps
b) STRENGTH & SKILL::

12 min EMOM

  • min 1: 5 negative HSPUs *5 sec descent or slower (scale: pike on box, proper technique)
  • min 2: 30 sec handstand hold
  • min 3: 8-10 dumbbell triceps extensions (single arm)
c) WOD:

  • 40 DU, 12 Burpees
  • 40 DU, 12 Burpees
  • 40 DU, 12 Burpees
  • 50/35 Calorie Row (only if rowers are busy, will running be allowed – 400m)
  • 40 DU, 12 Burpees
  • 40 DU, 12 Burpees
  • 35/25 Calorie Row (*run – 300m … start out the back and enter thru the front)
  • 40 DU, 12 Burpees
  • 20/15 Calorie Row (*run – 200m)
d) ACCESSORY WORK:

Every 2:00, for 4 Rounds:

  • 1:30 Light Bike (not for score)\
  • :30s Max Ring Muscle Ups (scale: ring swings)

Finish by accumulating 20 dips any way.

 

e) POST-WOD MOBILITY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD