Aug 14, 2017

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 10 jumping jacks
  • 10 empty bar clean and strict presses

Finish with a :30 sec calf stretch per leg

b) WOD:

3 Rounds:

  • 400 m Run (scale: 500 m row only if athlete is injured)
  • 15 Power Clean and Jerks (115/80)
  • 75 Double Unders (scale: 1:30 min of DU attempts.  NO SINGLES!)
c) Finisher:

12 mins of ABS!

3 rounds of:

  • 1 min – hollow rocks
  • 1 min – sit ups
  • 1 min – front plank
  • 1 min – rest
d) ACCESSORY WORK:

Grip training:

  • 2 handed Heavy farmer carries – 200m (kb, db, handles, pinch plates)
e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD