Dec 14, 2017

 

a) WARM UP:

3 rounds:

From post 1 to post 2:

  • Walking lunge there
  • Bear crawl back
  • Sprint there
  • Sprint back
  • 10 jumping jacks
  • 10 glute bridges
b) WOD:

  • 10-9-8-7-6-5-4-3-2-1 Dball/sandbag cleans (heavy)
  • 10m Plate Push (45/35)
  • 10-9-8-7-6-5-4-3-2-1 Plank shoulder taps (per side)
  • 10m Plate Push (45/35)

** between sets, push the plate 10m.  Do 10 dball cleans, push plate, 10 plank shoulder taps per side, push plate, 9 dball cleans, push plate, etc….

Time cap: 25 mins

c) Gymnastics Challenge:

  • 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups

Rest 2:00

  • 10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar

(scaling options: banded + hanging knee raises)

** If you want to take on this challenge, give it a go!!  Rest as needed between reps.

 

d) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD