Jan 30, 2018

 

a) WARM UP:

  • Row, bike or ski for 2 mins.

3 Rounds:

  • 10 Slow Air Squats, 5 Wall balls for R2 and R3
  • 5 Beat Swings, 5 kipping pull ups for R2, 5 pull ups for R3
  • 5 Empty Bar Front Squats, 5 Empty bar thrusters for R2, 5 wod weight thrusters for R3
  • 5 Box Step-Up, step-downs, 5 box jumps for R2 and R3
  • 5 Kettlebell Swings for every round

Rest ~1:00 between rounds

b) WOD:

For Time:

21-15-9:

  • Wall balls (20/14)
  • Pull Ups
  • Thrusters (95/65)
  • Box Jumps (24/20)
  • Kettlebell Swings (53/35)
c) AEROBIC CAPACITY:

Athlete’s choice on equipment:

Bike, Row or Ski Erg

With a continuously running clock:

  • 5:00 On, 2:30 Rest
  • 4:00 On, 2:00 Rest
  • 3:00 On, 1:30 Rest
  • 2:00 On, 1:00 Rest
  • 1:00 On

Not for score, but for pacing effort.

 

d) POST-WOD RECOVERY:

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