Jan 22, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 5 lunges per leg with twist
  • 10 mountain climbers
  • 15 dowel pass throughs
  • 10 dowel overhead squats with pause at bottom
b) STRENGTH/SKILL:

Alternating OTM x 10 (5 Rounds)

  • Even Minutes – 14/10 Calorie Assault Bike
  • Odd Minutes – 5 Overhead Squats

** Aim is to build to a heavy set of five on the final round.

** Start between 50-60% of your estimated one rep max overhead squat.

c) WOD:

3 Rounds:

  • 50 Air Squats
  • 35 Pushups
  • 20 Calorie Row

** if you row in the strength piece, you will be using the AAB in the WOD

d) ACCESSORY: ROW RECOVERY

  • 10 mins of conversational pace

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD