April 26, 2017

 

a) WARM UP:

3 Rounds:

  • 10 banded good mornings
  • 10 push press with dowel
  • 10 front squats with dowel
  • 10 jumping jacks

Take an empty bar and warm up the push press.

 

b) STRENGTH:

  • 4 sets x 6 reps – Push Press (increase 5-10lb from last week)

Rest 2 mins between sets

15 mins max

 

c) WOD:

  • 1200m Run
  • 21 Kettlebell Swings (53/35)
  • 42 Medball Squats (30/20 – held at your chest)
  • 800m Run
  • 15 Kettlebell Swings
  • 30 Medball Squats
  • 400m Run
  • 9 Kettlebell Swings
  • 18 Medball Squats
d) ACCESSORY WORK:

3 Sets, Not for Time:

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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