Jan 19, 2018

 

a) WARM UP:

  • 2:00 Light Row, Bike or Ski

3 rounds, not for time:

  • 3 slow overhead squats
  • 4 inchworms
  • 5 lunges per leg
  • 7 push ups

Then,

Build to working load, feeling all three movements with 2-3 repetitions, followed by our final confirmation round:

  • 5 Calorie Bike, 3 Thrusters
  • 5 Calorie Row, 3 Hang Squat Cleans
  • 5 Bar Facing Burpees, 3 Overhead Squats
b) WOD:

Running clock for the below portion – score is total time for completion.

i) 21 – 15 – 9

  • Assault Bike Calories
  • Thrusters

Directly into…

ii) 15 – 12 – 9

  • Row for Calories
  • Hang Squat Cleans

Directly into…

iii) 12 – 9 – 6

  • Bar Facing Burpees
  • Overhead Squats

Rx – 95/65

c) FINISHER – MIDLINE:

Not for time or score, but for quality:

  • Accumulate 2:00 in an L-Sit Hold

** Break up as you see fit

After :30s, 1:00, 1:30, and 2:00, stop to complete:

  • 8 Single Arm DB Strict Presses per arm
  • :30 sec front plank
d) POST-WOD RECOVERY:

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