Jan 12, 2018

 

a) WARM UP:

  • 2:00 Light Row, Bike or Ski Erg

3 rounds, not for time:

  • 3 squats
  • 4 inchworms
  • 5 lunges per leg
  • 6 push ups

Then,

At low intensity: 5 Burpee Box Jump Overs

Rest :30s-1:00

At moderate intensity: 4 Burpee BJO

Rest :30s-1:00

At a faster intensity: 3 Burpee BJO

b) Conditioning Test

BURPEE BOX JUMP OVERS

  • 2:30 AMRAP: Burpee Box Jump Overs

– Rest 1:00 –

  • 1:30 AMRAP: Burpee Box Jump Overs

– Rest 1:00 –  

  • :30 AMRAP: Burpee Box Jump Overs

Box is 24/20 and these are open-standards (box facing).

This will be a repeatable benchmark in our training cycle. Good to set the baseline today with a pace that we are confident we could not only hold throughout, but speed towards the end.

c) WOD:

3 Rounds:

  • Minutes 0-2 – 24 Alternating DB Snatches (50/35)
  • Minutes 2-4 – 25 Wall balls (20/14–>10/9’)
  • Minutes 4-5 – 1:00 for Max Bar Muscle-Ups (scale: C2B pullups or banded)
  • Minute 5-6 – Rest

Score is BMU or C2B

d) ACCESSORY/FINISHER (if time):

Not for Time:

  • 15 Strict Toes to Bar
  • 30 Kipping Toes to Bar
  • 45 Sit Ups

 

e) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
Posted in WOD