Nov 28, 2017

November 27, 2017
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a) WARM UP:

3 rounds:

  • 10 mountain climbers – foot outside the hand
  • 10 arm circles – both directions
  • Run to the end of the gym and back
  • :30 sec side plank L
  • :30 sec side plank R
a)  WOD 1:

For time:

  • Row 2 K m
c) WOD 2 – courtesy of Mallory:

Prior to the wod, spend 10 mins to discuss the pistol squat, modifications and options.

12 min AMRAP:

  • 12 pistols – alternating legs (6 per leg)
  • 12 hang power cleans (155/105)

** Every 2 mins….. perform 3 evil wheels (this includes on the 12 min mark!)
d) ACCESSORY WORK:

  • Crossover symmetry work

Or

3X for max time:

  • Handstand hold
e) POST-WOD RECOVERY:

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

 
WOD