a) WARM UP:
3 rounds of:
- 10 kb swings – light
- 10 goblet squats
- 10 mountain climbers
- :30 sec door stretch on each arm
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b) SKILL:
EMOM x 16 (4 rounds):
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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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