Aug 3, 2017

 

a) WARM UP:

3 rounds of:

  • 10 kb swings – light
  • 10 goblet squats
  • 10 mountain climbers
  • :30 sec door stretch on each arm

Prepare for the wod – tire flip and wall walk technique.  Demos and attempts.  

 

b) WOD:

30 min AMRAP:

  • 4 Wall Walks
  • 6 Tire Flips
  • 8 Push ups from Tire (feet on the tire)
  • 10 Kettlebell cross body walking lunge – 5 per side (athlete holds 1 db or kb over head, while holding another kb or db in the opposite hand down by their side.  Do 5 lunges, then switch – choose weight to do all 5 on each side unbroken)
c) ACCESSORY WORK:

  • Towel or rope hangs and pull ups

** grab a large towel from the maintenance closet – roll it up and drape it over a pull up bar or hang from a rope and accumulate :20 seconds hold + 5 pull ups

Repeat 5x

d) POST-WOD RECOVERY:

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