Sept 27, 2017

 

a) WARM UP:

3 rounds:

  • Side shuffle to the end of the gym and back
  • 10 dowel pass thrus
  • 10 air squats
  • Run to the end of the gym and back

Then grab a bar, warm up the front rack step ups.

b) SKILL:

FRONT RACK BOX STEP-UPS: 3 Sets of 16 Repetitions  (8 each leg)

* Alternate steps each step-up for a total of 16 repetitions, 8 on each leg.

  • Set #1 – 16 Reps @ 30% of 1RM Front Squat

Rest 2:00

  • Set #2 – 16 Reps @ 35%

Rest 2:00

  • Set #3 – 16 Reps @ 40%

 

c) WOD:

With a Running Clock…

On the 0:00 – Part #1

8 min AMRAP:

  • 10 Toes to Bar
  • 30 Double Unders

Rest 4:00

On the 12:00 – Part #2

8 min AMRAP:

  • Wall balls (20/14–>10/9’)

*Every break on the wall ball, complete 15 abmat sit-ups. A break means any time you stop moving.

* Score is rounds and reps for the T2B + DU and the number of WB done.

d1) STRENGTH ACCESSORY:

  • 400m sandbag carry (heavy – in a bearhug)

d2) GYMNASTICS ACCESSORY:

A. Every 30 seconds, for 2 minutes (4 sets) of: 

Followed by. . . Every minute, on the minute, for 2 minutes (2 sets) of:

B. Every 10 seconds, for 2 minutes (6 sets) of:

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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