Sept 18, 2017

 

a) WARM UP:

3 Rounds:

  • 10 air squats
  • 5 leg swings – front/back & side/side
  • 5 push ups
  • 5 ring rows

Take 15 mins to prep for the wod – rope climb technique and bear complex

b) WOD:

  • 1000 m Row OR 1200 m Run “Buy-In” — athlete’s choice

8 rounds:

  • 2 Rope Climbs (15′) (scale: 6 hand over hand pulls from lying down to standing)
  • 4 Bear Complexes (115/85)

Finish with:

  • 1000 m Row OR 1200 m Run “Cash-Out” — athlete’s choice

** 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:

  • 3 sets of:…..:45 secs of L side plank and :45 secs of R side plank
  • 3 Sets of 10: db front upright rows per arm
  • 3 Sets of 20: Banded Pull-Aparts
  • Finish with 2:00 in the wall stretch

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:

  • Roll quads, adductors, T Spine plus couch stretch
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