Dec 11, 2017

 

a) WARM UP:

3 Rounds:

  • 5 tempo air squats – take 5s to lower
  • Bear Crawl forward – 10m
  • Crab walk back – 10m
  • 5x (1 dowel pass thrus + 1 dowel overhead squats)

Then, grab an empty bar and do 10 overhead squats

b) STRENGTH:

  • Build to a Heavy Set of 3 Overhead Squats

All repetitions are taken from the rack, and athlete’s can take as many attempts as they would like.

Work for a max of 12 mins.

c) WOD:

20 min AMRAP:

  • 30 Alternating Dumbbell Power Snatches (50/35)
  • 30 Box Jumps (24/20)
  • 30 Wall balls (20/14–>10/9’ target)
  • 30 Toes to Bar
d) EXTRA-CURRICULAR: BIKE CONDITIONING

4 Rounds on the Assault Bike:

  • 2:00 Light Effort
  • 2:00 Moderate/Fast Effort

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD