Oct 10, 2017

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 5 squats
  • 10m bear crawl
  • 10m crab walk
a) WOD:

For Time:

  • 50/35 Calorie Row (scale: Air Bike)
  • 100 Double Unders (scale: 1 min of DU attempts)
  • 800m Plate Carry or DBall Carry Run (1st choice: 50lb dball/30lb med ball.  2nd choice: 45lb plate/ 25lb plate)
  • 100 Double Unders (scale: 1 min of DU attempts)
  • 50/35 Calorie Row (scale: Air Bike)
c) MIDLINE CONDITIONING

For Time:

  • 25 V-Ups or Tuck Ups
  • 50 Sit Ups
  • 400m Sled Drag (3/4 bodyweight loaded)

** men use large sleds, ladies use smaller sleds

d) ACCESSORY WORK:

  • Accumulate 2:30 in an L-Sit
e) POST-WOD RECOVERY:

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