July 28, 2017

 

a) WARM UP:

3 Rounds:

  • 10 slow squats
  • 10 push ups
  • 10 hollow rocks
  • 10 beat swings

Set up for the wod.

Warm up the barbell movements and then,

Spend 5-10 mins working on T2B technique.

 

b) WOD:

20 min AMRAP:

  • 50 Wall balls (20/14–>10/9’ target)
  • 50 Double Unders
  • 40 Box Jumps (24/20)
  • 40 Toes to Bar (scale: hanging knee raises)
  • 30 Chest to Bar Pull ups (scale: chin over bar, banded)
  • 30 Bar Facing Burpees
  • 20 Cleans (145/100)
  • 20 Jerks (145/100)
  • 10 Snatches (145/100)
  • 10 Ring Muscle Ups (scale: 1 pull up + 1 dip)

We will be repeating this workout – stick to a hard 20 min cap – so we can measure where we are at today.

 

c) Finisher:

  • :20 sec Front plank
  • :20 sec Side plank L
  • :20 sec Side plank R

Rest :20 sec

  • :30 sec Front plank
  • :30 sec Side plank L
  • :30 sec Side plank R

Rest :30 sec

  • :40 sec Front plank
  • :40 sec Side plank L
  • :40 sec Side plank R
d) ACCESSORY WORK:

  • Pick one from the week

 

e) POST-WOD RECOVERY/MOBILITY:

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