July 11, 2017

 

a) WARM UP:

3 Rounds:

  • 5 burpees
  • 5 squats
  • 5 push ups
  • 5 ring rows

Get ready for the wod.  Warm up the c&j and set up and discuss modifications for the rope climbs.

b) WOD:

For Time:

  • 30 Clean and Jerks (135/95)
  • Run 1600 m (4 laps) (scale: 2000m row if running hurts)
  • 10 Rope Climbs – 15’
  • Run 1600 m (4 laps)
  • 100 Burpees

Time cap: 45 mins

Rope climb modification options: lying down – hand over hand pull your self up, rope over bar – practice j lock on foot.

 

c) ACCESSORY WORK:

On the 90s x 7 Rounds:

  • 1 Strict HSPU + 2 Kipping HSPU
d) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD