June 13, 2017

 

a) WARM UP:

4 rounds for quality:

  • 10 jumping jacks
  • 10 lunges
  • 10 push ups
  • 10 beat swings

 

b) STRENGTH/SKILL:

  • Establish a max set of strict handstand pushups (scale: from a box)

Then,

  • Establish a max set of strict pull-ups (the use of bands today is allowed – note which one you use)

** ensure full range of motion

 

c) WOD:

4 min AMRAP:

  • 27 Hang Power Cleans (115/80)
  • 27 Wallballs (20/14)
  • 27 Calorie Row

Rest 4:00

4 min AMRAP:

  • 21 Hang Power Cleans (115/80)
  • 21 Wallballs (20/14)
  • 21 Calorie Row

Rest 4:00

4 min AMRAP:

  • 15 Hang Power Cleans (115/80)
  • 15 Wallballs (20/14)
  • 15 Calorie Row

 

Finisher:

3 Rounds:

  • 500 m Row

Rest 2:00

  • 400 m Run

Rest 2:00

 

d) ACCESSORY WORK:

  • Accumulate 5 mins holding 2 handed heavy farmer carry.

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD