Aug 22, 2017

a) WARM UP:

3 Rounds:

  • 20 walking lunges
  • 5 push ups
  • 5 sit ups
  • 20 jumping jacks
b) WOD:

Part #1 – 4:00 min AMRAP:

15-12-9:

  • Wallballs (20/14–>10/9’)
  • C2B Pull Ups (scale: pullups or banded C2B)

Time remaining, Max Calorie Row

– Rest 4:00 –

Part #2 – 4:00 min AMRAP:

15-12-9

  • Wall balls (20/14–>10/9’)
  • Toes to Bar (scale: hanging knee raises)

Time remaining, Max Calorie Row

– Rest 4:00 –

Part #3 – 4:00 min AMRAP:

15-12-9

  • Wallballs (20/14)
  • Pull Ups (scale: banded pull ups or ring rows

Time remaining, Max Calorie Row

c) ROW CONDITIONING:

This is meant to be a recovery effort.

On the Minute x 12:

  • Odd Minutes – Recovery Row. Conversational pace. Relaxed.  Or rest off the rower, if class is busy
  • Even Minutes – slightly faster than your 2K pace
d) ACCESSORY WORK:

3 Sets:

  • 10 Unilateral Strict Shoulder rows – standing, hold db with one arm in front of you and raise until db is at your face (each side w db) – per arm
  • 10 unilateral shoulder presses – standing – per arm
  • :50 sec side plank – left
  • :50 sec side plank – right
e) POST-WOD RECOVERY WORK:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD