Sept 22, 2017

 

a) WARM UP:

3 Rounds:

  • 10 beat swings
  • 10 push ups
  • Bear crawl the length of the gym and back
  • 10 squats

Then grab a bar and start warming up for some thrusters.

Set up for both wods.

b) Partner wods

WOD 1:

With a partner, do the following:

9-15-21 reps for time of:

  • Synchronized thrusters (95/65….scale: 65/35)
  • Synchronized bar facing burpees

Time Cap: 15 mins

Rest 5:00 mins

– WOD 2:

For time:

  • 100-cal. row, switch as needed
  • 100 toes-to-bar, total (scale: hanging knee raises)

Time cap: 12:00 mins

c) ACCESSORY WORK:

d) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
Posted in WOD