June 23, 2017

 

a) WARM UP:

3 Rounds:

  • 10 slow squats
  • 10 jumping high knees
  • 10 hollow rocks
  • 1 wall walk

Then grab a bar and start warming up for some squats.

 

b) STRENGTH:

OTM x 10 (5 Rounds):

  • Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
  • Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

 

c) WOD:

In a 4:00 Window:

  • 400 m Run
  • 15 Bar Facing Burpees
  • Max reps Power Cleans (135/95)

Rest 4:00

In a 4:00 Window:

  • 400 m Run
  • 10 Bar Facing Burpees
  • Max reps Power Cleans (155/105)

Rest 4:00

In a 4:00 Window:

  • 400 m Run
  • 5 Bar Facing Burpees
  • Max reps Power Cleans (185/125)

*1 the weight changes each round

**2 scale for run, if injured, is a 500 m row

 

d) ACCESSORY WORK:

5 rounds:

  • 1 rope climb
  • 15 foot handstand walk (scale: 3 wall walks with 10 sec pause at top)

 

e) POST-WOD RECOVERY:

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