Sept 26, 2017

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 10 banded good mornings
  • 5 squats
  • 5 push ups

Finish with :30 sec calf stretch per leg

Take 10 mins to discuss the DL – technique and positions.

b) Jamie’s WOD:

  • 100m run (to speed bump and back) (scale: 150m row only if running hurts)
  • 15 Deadlifts (185/135)
  • 200m Run (to corner of building and back) (scale: 350m row)
  • 50 Double Unders (scale: 1 min of DU attempts)
  • 400m Run (600m row)
  • 50 Double unders
  • 200m Run
  • 15 DL
  • 100m Run
c) GYMNASTICS WORK:

  • 20 wall walks – for quality (nose to wall, keeping hollow position as best as possible)
d) ACCESSORY WORK:

  • 20 min light row or bike
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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