June 29, 2017

 

a) WARM UP:

  • 2 min row, ski erg, air bike

3 Rounds:

  • 5 push ups
  • 5 arm circles per direction
  • 5 cossack squats per side
  • 5 ring rows

 

c) STRENGTH:

3X Superset:

  • 10 dumbbell seated on the floor presses (db/kb) – pick a weight you can do 10 reps
  • 10 barbell bent over rows (pick a weight you can do 10 reps – pull to hips)
  • 10 kb swings (88/70/53) – Russian – eye height

Rest 1:30-2:00 per round

 

c) WOD:

In teams of 2, complete the following:

20 min AMRAP:

  • Partner 1 does 200m farmer carry (53/35) (if inside, 10 lengths of the gym)
  • Partner 2 performs the couplet of:
    • 10 dball / sandbag clean and press (heavy)
    • 2 lengths of gym bearhug carry of dball / sandbag (heavy)

 

d) ACCESSORY WORK:

5 rounds:

  • 10m handstand walk (or 2 wall walks)
  • 2 rope climbs

 

e) POST-WOD RECOVERY:

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

 

Posted in WOD