Aug 24, 2017

 

a) WARM UP:

3 rounds of:

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

EMOM x 16 (4 rounds):

c) WOD:

20 min AMRAP:

  • 1 dball / sandbag clean – ground to over shoulder (heavy) – switch shoulders
  • 1 sled drive (70/50+sled – from post to post if inside.  If outside, 50m)

** increase number of reps by 1 each round

** record rounds + reps

d) ACCESSORY WORK:

Double Under work – EMOM x 5 mins:

  • Min 1 – 25
  • Min 2 – 35
  • Min 3 – 45
  • Min 4 – 35
  • Min 5 – 25

If you cannot do 10 UB, work on DU for 10 mins.

e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
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