June 16, 2017

 

a) WARM UP:

  • 2 min row

Then,

2 Rounds:

  • 5 push ups
  • 5 arm circles per direction
  • 5 Cossack squats per side
  • 5 beat swings

Then, take a bar and do 5 thrusters.

 

b) WOD:

“Jackie”

  • 1000 m Row
  • 50 Thrusters (45)
  • 30 Pull Ups

 

c) STRENGTH:

On the minute x 12 (4 Rounds):

  • Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat
  • Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat
  • Minute 3 – Rest

 

d) ACCESSORY WORK:

Not for time:

  • A) 6 wall ball twist throws against wall – per side
  • B) :40s Plank Hold (elbows)
  • C) 10 GHD back extensions

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
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