April 20, 2017

 

a) WARM UP:

3 rounds for quality reps:

  • 5 kb swings – eye height
  • 5 kb deadlifts
  • 5 push ups
  • 5 jumping lunges per leg
b) STRENGTH:

  • 5X – seated sled pulls – length of the rope (green sled + 115/90)

 

c) WOD:

5 rounds:

  • 50m heavy max effort sled push (sled + 140/90), then straight into a 350m run

Rest 3 mins between sets

d) ACCESSORY WORK:

  • 400m heavy bearhug sandbag carry
e) POST-WOD RECOVERY:

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