Sept 4, 2017

 

a) WARM UP:

3 Rounds:

  • Run 100m
  • 10 air squats
  • 5 leg swings – front/back & side/side
  • 10 push ups
b) STRENGTH:

E3MOM BACK SQUAT

10 – 8 – 6 – 8 – 10:

  • 10 Repetitions @ 63% of 1RM
  • 8 Repetitions @ 68%
  • 6 Repetitions @ 73%
  • 8 Repetitions @ 68%
  • 10 Repetitions @ 63%
c) BDAY WOD!

20 min AMRAP

Buy in: 30 Burpees Box Jump Overs (24/20)

  • 4 Rope Climbs (15’)
  • 9 Wall balls (20/14–>10/9)
  • 8 KB Swings (53/35)
  • 7 Calorie Row
d) STRENGTH ACCESSORY:

2 Sets, not for time:

  • 10 Dumbbell Box Step-Ups (5 each side)
  • 20 Sit-Ups
  • 20 Seated Banded Rows

Athlete’s choice to build in weight or stay across after the first round. Rest 2:00 between rounds.

e) GYMNASTICS ACCESSORY:

A.

Every minute, on the minute, for 6 minutes (2 sets) of:

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:

*Hands should be as close to the wall as comfortable.

B.

Every 30 seconds, for 4 minutes (4 sets) of:

C.

For 60 seconds, perform one set of:

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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