Dec 12, 2017

 

a) WARM UP:

3 rounds:

  • 20 mountain climbers
  • 10 arm circles – both directions
  • 10 jumping jacks
  • 10 calf raises
  • 10 lunges
b)  WOD:

E3MOM, for 8 rounds (24 mins):

  • 21/15 Calorie Row
  • 10 odd object step ups (box)

** use any of the following – medball, dball, kettlebell (do not go heavier than 53 lb for any of the above)

** score is the slowest round

c) WOD 2:

3 Rounds:

  • 10 x 10m Shuttle sprints, Rest :30s
  • 8 x 10m Shuttle sprints, Rest :15s
  • 6 x 10m Shuttle sprints, Rest 1:30

 

d) FINISHER: MIDLINE

Not for Time, but for Quality.

3 Rounds:

  • 30 Second Hollow hold
  • 30 Sit Ups

 

e) POST-WOD RECOVERY:

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