June 22, 2017

 

a) WARM UP:

  • 2 min row, then,

2 rounds of:

  • 10 dowel pull thrus
  • 10 push ups
  • 10 mountain climbers
  • :20 sec wall stretch

 

b) SKILL:

16 min EMOM (4x):

  • Min 1 – Baby ring swings

Progression: (1) 5 reps, (2) 10 reps, (3) 15 reps  

  • Min 2 – lunge to handstand weight transfer drill – work for 30 secs

This is about control. Your goal is not to touch the wall

 

c) Strong person conditioning:

4 sets of:

  • Hand over hand Rope Pulls (goal is max load…chest parallel to ground, elbow to groin, quick)

Rest 2-3 minutes between sets

Followed by:

2 sets of:

  • 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (As Heavy As Possible) that you can keep a fast pace. NO STOPPING.)
    immediately followed by…
  • 40m Single-Arm reverse Sled Drag with Right Hand

Rest 2-3 minutes between sets

  • Finisher: Accumulate 2 min in front ring support

 

d) ACCESSORY WORK:

  • Tabata sit ups – 20s on, 10s rest (8 rounds)

 

e) POST-WOD RECOVERY:

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

 

Posted in WOD