Sept 19, 2017

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 5 burpees
  • 5 squats
  • 5 push ups
  • 5 ring rows

Finish with a discussion on the kb swing – technique and hinging pattern

b) WOD:

For time:

  • 80 Double Unders
  • 80 Air Squats
  • 800 m Run
  • 400 m Plate Carry Run (45/25)
  • 40 Kettlebell Swings (70/53)
  • 25/18 Calorie Row
c) RECOVERY WITH SKILL WORK:

  • 15:00 Recovery Paced Row, Air bike, ski erg (conversational pace)

*Every 3:00 (On the 3/6/9/12) – “X” Strict Handstand Pushups (scale: 10 seated db presses)

X is an estimate somewhere between 30-40% of your best set.

d) ACCESSORY WORK:

3 sets not for time:

  • 10 dumbbell bicep curls (choose a weight)
  • 20 Glute Bridges – empty bar
  • 20 Back extensions on GHD
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD