June 26, 2017

 

a) WARM UP:

2 rounds of the following:

  • Run to the end of the gym and back, do 10 squats
  • Run backwards to the end of the gym and back, do 10 push ups
  • Side shuffle to the end of the gym and back, do 10 sit ups

Then, grab a dowel and do 10 overhead squats.  Then warm up with a bar.

 

b) STRENGTH:

Take 15 mins to establish a heavy set of:

  • Pausing Overhead Squat (3 seconds at the bottom) + Overhead Squat

** taken from the rack

 

c) WOD:

15 min AMRAP:

  • 60 Double Unders (scale: 30 secs of double under attempts/work + 60 single unders)
  • 30/24 Calorie Row
  • 15 Overhead Squats (115/80)

 

d) ACCESSORY WORK:

EMOM x 12

  • Min 1: 10 Sit Ups
  • Min 2: 10 banded good mornings
  • Min 3: 10 band pull aparts

e) MORE ACCESSORY WORK:

On the Minute x 12:

  • Power Snatch + Overhead Squat + Squat Snatch:

Complex @ 50% of 1RM snatch, 55%, 60%, 50%, 55%, 60%, 50%, 55%, 60%

 

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch

 

Posted in WOD