Nov. 7, 2017

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 10 mountain climbers
  • 10 arm circles – both directions
  • 10 push ups
  • 10 jumping jacks

Finish with :30s calf stretch

a)  WOD:

15 min AMRAP:

  • 30 Double Unders (scale: 0:30 secs of double under attempts + 60 single unders)
  • 15 Power Cleans (115/80)
  • 30 Double Unders
  • 15 Toes to Bar (scale: hanging leg raises)

 

c) MIDLINE:

For Quality, 3 Sets:

  • :20s L-Sit
  • :30s Wall-Facing Handstand Hold
  • :40s Standing front rack hold (taken from the rack) (85% of front squat)

Rest as needed between sets.

d) ACCESSORY WORK:

  • Accumulate 5:00 in a front plank
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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