Oct 11, 2017

 

a) WARM UP:

3 rounds:

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

Then grab a bar, warm up the snatch balance

b) SKILL:

  • Minutes 0:00 – 8:00: Build to a Moderate Pause Overhead Squat (2 secs pause at bottom)
  • Minutes 8:00 – 15:00: Build to a Moderate Pausing Snatch Balance (2 secs pause at bottom)
c) WOD:

15 min AMRAP:

  • 12 Front Rack Step-Back Lunges
  • 9 Clean and Jerks
  • 6 Bar Muscle Ups (scale: 6 burpee C2B Pullups)

** choose a weight for the bar where you can do 12 lunges unbroken in the first round

d1) STRENGTH ACCESSORY:

3 Rounds:

  • 5 False grip pull ups
  • 5 Ring swings
  • 5 Negative dips

d2) GYMNASTICS ACCESSORY:

Every 30 seconds for 5 minutes (5 sets) of:

Followed by. . .

Option One –

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

Option Two –

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

  • Interval 1 – Rope Pinch to Stand x 4-6 reps (make sure you are alternating hands at equal distances every time)
  • Interval 2 – Tuck-Up x 8-10 reps
e) POST-WOD RECOVERY:

  • Roll T spine and lats, adding 2 min pigeon per side and tactical frogs
Posted in WOD