Sept 5, 2017

 

a) WARM UP:

3 Rounds:

  • 30 single unders
  • 5 burpees
  • 5 squats
  • 5 push ups
  • 5 ring rows

Finish with :30 sec calf stretch per leg.

b) WOD:

Part #1 – In a 4:00 Window:

  • 400 Meter Run
  • 18/15 Calorie Row
  • 15 Hang Power Cleans (95/65)
  • Max Lateral Burpees over bar in time remaining

Rest 4:00

Part #2 – In a 4:00 Window:

  • 400 Meter Run
  • 15/12 Calorie Row
  • 12 Hang Power Cleans (125/85)
  • Max Lateral Burpees over bar in time remaining

Rest 4:00

Part #3 – In a 4:00 Window:

  • 400 Meter Run
  • 12/9 Calorie Assault Bike
  • 9 Hang Power Cleans (155/105)
  • Max Lateral Burpees over bar in time remaining

Each part is scored separately, and is scored by the *Burpees*.

c) DOUBLE-UNDER PRACTICE

Choose one of the following:

  • 4 Sets of 50 Repetitions unbroken
  • 5 Sets of 40 Repetitions unbroken
  • 6 Sets of 30 Repetitions unbroken
  • 7 Sets of 20 Repetitions unbroken
  • 8 Sets of 10 Repetitions unbroken
  • 5:00 of Double Under Practice

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

d) ACCESSORY WORK:

3 Sets of 10

3 Sets of 10

  • Plate Front Raises (lying face down on bench)

3 Sets of 20

  • Banded Pull-Aparts

 

  • Finish with 2:00 in the wall stretch
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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