May 25, 2017

 

a) WARM UP:

  • 5 rounds…of 100m rows…. Every m off of the 100m target, you will do burpees over the rower. Burpees to be done every round.

 

b) Partner WOD:

30 min EMOM:

  • Min 1: 5 Weighted burpee box step overs – db in each hand (55/35)
  • Min 2: 5 Partner deadlifts (405/305)
  • Min 3: 5 dball over shoulder (heavy)

Min 1 – do the work yourself

Min 2 – do the work with your partner (one bar)

Min 3 – do the work yourself

** scale as per your coach

 

c) ACCESSORY WORK:

Choose one of the following:

  • A) 5 x 50 Unbroken Double-Unders
  • B) 6 x 35 Unbroken Double-Unders
  • C) 7 x 25 Unbroken Double-Unders
  • D) 8 x 10 Unbroken Double-Unders
  • E) 4:00 for Max Double-Unders

 

d) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet

 

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