May 3, 2017

 

a) WARM UP:

3 Rounds:

  • 10 Sit-Ups
  • 10 Glute bridges (keep feet close to glutes)
  • 10 Pushups
  • 10 Squats
b) STRENGTH:

  • 4 Sets x 6 reps – Push Press

Aim to add 5-10 pounds from last week.

c) WOD:

For Time (each piece runs directly into the next):

  • 21-15-9 – Calorie Bike, Kettlebell Swings (53/35)
  • 21-15-9 – Calorie Row, Burpees
  • 21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

Time cap: 25 mins

 

d) ACCESSORY WORK:

3 Sets for quality:

  • 10 Evil Wheels
  • 4 lengths farmer carries (heavy)
e) POST-WOD RECOVERY:

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