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.
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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.
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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
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d) ACCESSORY WORK:
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e) POST-WOD RECOVERY/MOBILITY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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