July 13, 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) GYMNASTICS SKILL WORK:

EMOM x 20 (5 rounds):

c) WOD:

20 min AMRAP:

  • 1 Heavy dball/sandbag run – carry a dball/sandbag from stairs for 25m (red dumpster), drop it and sprint to the 75m mark (bright green dumpster) and back, then pick the dball/sandbag up and carry it back to the start
  • 2 lengths of the gym – yoke carry (ladies do empty yoke, men load with 25lb per corner)
d) ACCESSORY WORK:

  • 30 DBall/Sandbag Cleans for Time (heavy)

Up and over the shoulder completes a single repetition. Every 5 repetitions, carry the ball/bag 10′ before beginning the next set of 5 repetitions.

 

e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD