Sept 14, 2017

 

a) WARM UP:

3 rounds:

  • Side shuffle to the end of the gym and back
  • Butt kickers to the end of the gym and high kicks back
  • 10 mountain climbers
  • 10 jumping jacks
b) WOD:

EMOM x 20 mins (5 rounds)

  • Min 1: 10m handstand walk (or 30 sec handstand hold)
  • Min 2: 50 second dball/sandbag bearhug hold (heavy)
  • Min 3: 40 Double Unders (or work for 40 seconds and use that number every round)
  • Min 4: Rest
c) Finisher:

3 rounds of max effort:

  • Front plank (work:rest = 1:1)
d) ACCESSORY WORK:

15:00 Recovery Paced Bike

*Every 3:00 (On the 3/6/9/12) – “X” Strict Handstand Pushups

e) POST-WOD RECOVERY:

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