a) WARM UP:
3 Rounds:
Take 15 mins to prep for the wod – rope climb technique and bear complex |
b) WOD:
8 rounds:
Finish with:
** Bear Complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press (the bar must stop at each position before moving on) ** 30 mins max time cap |
c1) STRENGTH ACCESSORY:
c2) GYMNASTICS ACCESSORY: A. Every minute, on the minute, for 6 minutes (3 sets) of:
Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Kick Up to Handstand on Wall x 20 seconds B. Every 30 seconds, for 3 minutes (3 sets) of:
Followed by. . . Every minute, on the minute, for 2 minutes (2 sets) of complex: Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps (of complete complex) |
d) POST-WOD RECOVERY:
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