Aug 29, 2017

 

a) WARM UP

3 Rounds:

  • 30 single unders
  • 5 burpees
  • 5 squats
  • 5 push ups
  • 5 ring rows
b) WOD:

3 Rounds:

  • 400 m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull-Ups
c) CONDITIONING:

Alternating EMOM x 12:

  • Odd Minutes – 40 Double Unders
  • Even Minutes – 12/9 Calorie Row

** if double unders are tough today, work for :45 secs on them

d) ACCESSORY WORK:

5 Rounds:

  • 1:30 Light Bike or Row
  • 50% of Max Strict Handstand Pushups (scale: 5-10 negatives lowering down to floor)
e) POST-WOD RECOVERY:

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