April 18, 2017

 

a) WARM UP:

3 rounds between posts 1 and 2:

  • Side shuffle there, 10 arm circles
  • Side shuffle back, :20 sec plank (on hands)
  • High kicks there, 5 squats
  • Butt kickers back, :20 sec wall stretch
b) STRENGTH & SKILL:

The following work will be done in an AMRAP format.  

Minutes 0:00 – 5:00:

  • 1 Wall Walk
  • 3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)

Minutes 5:00 – 10:00:

  • 10 Second Ring Support Hold
  • 5-10 Horizontal Ring Rows

Minutes 10:00 – 15:00:

  • 6 Strict Toes to Bar (or as high as we can)
  • 3 Inchworms

*Wall Walk Modifications: 6 Box Shoulder Taps or partial wall walk

*Pausing Strict Pull Ups: toe spotted pull ups

*Strict Toes to Bar: Bring our legs (or knees) as high as we can without kipping and pause there for a full 1-count per repetition.

c) WOD:

EMOM x 10:

  • Odd:  7 T2B + 7 WB (20/14#–>10/9’)
  • Even: 10 Bar Facing Burpees

 

d) ACCESSORY WORK:

15 Minute Recovery Bike, Row, or Ski Erg

  • Every 3:00 (On the 3:00, 6:00, 9:00, 12:00, 15:00), complete 15 Hollow Rocks

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch

 

Posted in WOD