Jan 16, 2018

 

a) WARM UP:

3 rounds:

  • Side shuttle to the end of the gym and back
  • Run to the end of the gym and back
  • 10 squats
  • 10 push ups
  • 10 arm circles

Finish with a :30 sec calf stretch per leg

b) STRENGTH: HANDSTAND PUSHUPS

6 Rounds of a 1:00 Window:

  • 10 Sit Ups + Max Kipping Handstand Pushups in time remaining (scale: seated strict dumbbell presses)

Rest :30s between each round.

** Score is your lowest round of kipping handstand push ups across all rounds.

c) WOD:

5 x 4:00 On / 4:00 Off:

  • 30/20 Calorie Row
  • 15 lateral burpees over the rower
  • Max 10 Meter Shuttle Sprints in time remaining

** if class has over 14 athletes, AAB can be used.  Use a bar for the lateral burpees.

** score is number of total lengths of the sprints

d) ACCESSORY:

  • Grab a sandbag, hold in bearhug for 5 mins (bodyweight ish)

 

e) POST-WOD RECOVERY:

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