May 17, 2017

 

a) WARM UP:

8 min AMRAP of quality reps:

  • 10 Sit-Ups
  • 10 Pushups
  • 10 Squats
  • :20s handstand hold
b) STRENGTH:

  • 5 Sets x 3 reps – Push Press

*Aim to add 10-20 pounds from 2 weeks ago

c) WOD:

13 min AMRAP:

  • 55/40 Calorie Row
  • 55 Thrusters (95/65)
  • 55 Pull Ups (scale: jumping C2B)
  • 55 Handstand Pushups (scale: seated dumbbell presses)

 

d) ACCESSORY WORK:

  • 200m Prowler Push (50/30+sled), 20m Double KB Lunge
  • 100m Prowler Push (90/50+sled), 20m Double KB Lunge
  • 50m Prowler Push (140/80+sled), 20m Double KB Lunge

 

e) POST-WOD RECOVERY:

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