Jan 8, 2017

 

a) WARM UP:

3 Rounds:

  • 3 tempo air squats – take 20 seconds to lower yourself per squat
  • 10 mountain climbers
  • 5 ring rows

Finish with a :30 second calf stretch per leg

 

b) DEATH BY 10m SHUTTLE SPRINTS

  • Min 1, run 10m
  • Min 2, run 2 10m sprints
  • Min 3, run 3, 10m sprints
  • …..

Max time is 13 mins.

(those that cannot run do to an injury, assault bike for pedal strokes – 6 pedal strokes for min 1, 12 strokes for min 2, 18 for min 3 and so on…)

 

c) WOD:

  • Tabata Power Cleans (135/95)

Rest 1 minute

  • Tabata Air Squats

Rest 1 minutes

  • Tabata Handstand hold (on the wall OR free standing only if you can hold for 3+ seconds)

Rest 1 minute

  • Tabata Chin over pull up bar hold (band if necessary, CHANGE grip every switch – supinated/pronated)

** Tabata intervals are 20 seconds working, 10 seconds resting.  Do all 8 intervals of the cleans before beginning the 8 intervals of the squats, and so on…

** The score will be the least number of reps / seconds performed in any of the 8 intervals

** Scale as per your coach

d) ROW RECOVERY:

  • 10 mins of conversational pace

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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