Oct 4, 2017

 

a) WARM UP:

3 rounds:

  • Banded monster walks – 10m
  • 10 air squats
  • 10 lunges
  • 10 scap pushups

Then grab a bar, warm up the step back lunges.

b) SKILL:

STEP BACK LUNGE: 3 Sets of 12 (6 each leg) – bar on back rack

  • Set #1 – 12 Reps @ 35% of 1RM Front Squat

Rest 2:00

  • Set #2 – 12 Reps @ 40%

Rest 2:00

  • Set #3 – 12 Reps @ 45%
c) WOD:

Every 3:00 min x 4 Rounds:

  • 15/12 Calorie Row
  • 10 Bar Facing Burpees
  • Max Push Presses in Time Remaining (115/80*)

Rest 1:00 between rounds

* pick a weight that you could push press for 15+ repetitions unbroken, when completely rested

d1) STRENGTH ACCESSORY:

3 Rounds:

  • :30 sec L sit hold hanging from bar
  • 5 negative dips
  • 8 Dumbbell complex = lying down, db floor press + weighted sit up + strict seated db press

d2) GYMNASTICS ACCESSORY:

A. Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks to Wall x 6-8 reps (https://www.youtube.com/watch?v=bXblG0E7uEg&feature=youtu.be)

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of: Mini Handstand x 15 reps (https://www.youtube.com/watch?v=x8qEKaUZTqs&feature=youtu.be)

B. 5 rounds of:

  • 10 – 20 baby ring swings, rest 30 secs, then
  • 5 false grip ring pull ups

Rest 2 mins between sets

e) POST-WOD RECOVERY:

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