Jan 26, 2018

 

a) WARM UP:

  • 3:00 Light Row, Bike or Ski Erg

Get equipment ready for the wod and do the following:

3 Rounds:

  • 5 Dumbbell Snatches (light load)
  • 5 Med ball Front Squats for round 1, 5 WB for rounds 2 & 3
  • 5 Calorie Row
  • 5 Push ups for round 1, 1 wall walk for round 2, 2-4 hspu for round 3

Rest 1-2 Minutes between rounds

b) WOD:

EMOM for 12 mins:

  • Min 1: 20 Alternating DB Snatches (50/35)
  • Min 2: 15 Wall balls (20/14–>10/9’)
  • Min 3: 20/14 Calorie Row
  • Min 4: 15 Handstand Pushups (scale: seated dumbbell presses)

** scale as per your coach

** if you cannot complete the work, switch after 50 seconds

c) MIDLINE:

Not For Time:

3 Sets:

d) POST-WOD RECOVERY:

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