Jun 1, 2017

 

a) WARM UP:

  • 3 min row, ski erg, air bike

3 Rounds:

  • 5 push ups
  • 5 arm circles per direction
  • 5 Cossack squats per side
  • 5 sit ups

 

b) STRENGTH:

3X Superset:

  • 8 single arm bench rows (db/kb) – pick a weight you can do 8 reps
  • 6 ring roll outs
  • 4 negative pull ups – hold at the top as long as you can for each rep

Rest 1:30-2:00 per round

 

c) WOD:

10, 9, 8 down to 1….

  • Bench press (BW for men, ¾ BW for women)

**Between rounds, 1 rope climb and 1 heavy sandbag bearhug carry for 1 length of the gym

Time cap: 22 mins

 

d) ACCESSORY WORK:

5 rounds:

  • 10m handstand walk (or 2 wall walks)
  • 30 DU

 

e) POST-WOD RECOVERY:

  • 2 min Roll T-spine
  • 2 min couch stretch
  • 2 min roll your feet

 

Posted in WOD