Nov 24, 2017

 

a) WARM UP:

4 Rounds:

  • Tempo Bike or row of :50s light, :10s “fast”
  • 5 Scap Pull ups
  • 5 Beat Swings
  • 5 Push ups
  • 5 Slow Air Squats
  • 5 Sit Ups
b) GYMNASTICS WORK:

The aim of these parts is to use each 5:00 window to alternate back and forth between movements for quality, developing better movement through focused repetition. There is no score.

From 0:00 – 5:00…

  • 7/5 Calorie Assault Bike (15/12 Cal Row as substitute)
  • 2 Wall Walks

From 5:00 – 10:00…

From 10:00 – 15:00…

  • 10-20 second L-Sit on parallettes, boxes or hanging
  • 15 Sit Ups

In all three couplets, we are looking for form and technique, over intensity. Modifying movements, and set counts, are all advisable to meet that aim.

c) WOD:

13 min AMRAP:

  • 55 Bar Facing Burpees
  • 55 Pull Ups
  • 55 Calorie Row
  • 55 Kipping Handstand Pushups

 

d) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
Posted in WOD