April 27, 2017

 

a) WARM UP:

  • 150m easy row
  • 3 beat swings
  • 6 push ups
  • 9 squats
  • 150m moderate row
  • 3 squats
  • 6 push ups
  • 9 beat swings
  • 150m hard row
b) STRENGTH:

Superset 3 sets of:

  • 1: 20 Medball Russian twists (20/14)
  • 2: 6-10 dips (kipping or strict)
  • 3: 10 beat swings – perfect practice

Rest 2-3 mins between sets

 

c) WOD:

20 min AMRAP

d) ACCESSORY WORK:

EMOM x 10 mins:

  • Odd: 60 DU
  • Even: 30 sec handstand hold (work towards free standing)
e) POST-WOD RECOVERY:

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