Oct. 31, 2017

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • Run to the end of the gym and back
  • 5 push ups
  • 5 banded good mornings
  • 15 single unders
a)  WOD 1:

For Time:

  • 500m Row
  • 30 Wall balls (20/14–>10/9)
  • 30 Box Jumps (24/20)
  • 500m Row
  • 30 KB Swings (53/35) – American style
  • 500m Row
  • 30 KB Swings
  • 500m Row
  • 30 Wall balls
  • 30 Box Jumps

** if all rowers are being used, you will be going for a 400m run   

 

c) WOD 2:

For Time:

  • 40 Double Unders
  • 30 Sit Ups
  • 40 DU
  • 25 Sit Ups
  • 40 DU
  • 20 Sit Ups
  • 40 DU
  • 15 Sit Ups
  • 40 DU
  • 10 Sit Ups

** if you have 10 UB DU, you will do this RX.  If you cannot do 10 UB DU, you will get direction from your coach for this work.  

d) ACCESSORY WORK:

  • Accumulate 3:00 in a handstand hold
e) POST-WOD RECOVERY:

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