April 25, 2017

 

a) WARM UP:

3 Rounds:

  • 100m Row
  • 4 lengths of gym sprint
  • 10 Plank position shoulder taps
  • 10 dowel pass thrus
b) STRENGTH & SKILL:

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s.

Minutes 0:00 – 5:00:

  • 6 Banded Strict Ring MU
  • 30 Double Unders (scale: 30-40 seconds of DU practice)

Minutes 5:00 – 10:00:

  • 10 Deficit Pushups – Stack 1-2 plates for hands to add 3-5″ to your pushup depth.
  • 15 AbMat Sit-Ups

Minutes 10:00 – 15:00:

  • 7 Strict Pull-Ups
  • 20 Hollow Rocks

 

c) WOD:

4 min AMRAP:

  • 18 Power Snatches (95/65)
  • 18 Burpee Pull Ups
  • Max Calorie Row in Time Remaining

–Rest 4:00–

4 min AMRAP:

  • 15 Power Snatches (115/80)
  • 15 Burpee Pull Ups
  • Max Calorie Row in Time Remaining

–Rest 4:00–

4 min AMRAP:

  • 12 Power Snatches (135/95)
  • 12 Burpee Pull Ups
  • Max Calorie Row in Time Remaining

 

d) ACCESSORY WORK:

Complete preferably on a bike, but a rower is our next best option.

2 Rounds:

  • 2:00 On / :30s Off
  • 2:00 On / :30s Off
  • 1:00 On / 2:00 Off

 

e) POST-WOD RECOVERY:

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