Feb 2, 2018

 

a) WARM UP:

2:00 Light Row, Bike, or Ski Erg

At low intensity:

  • 15 Air Squats
  • 30 Single Unders
  • 5 Box Jump Ups, step down
  • 5 Beat Swings
  • 5 Pull Ups
  • 5 Burpees

Get equipment ready for the wod and do the following:

1 round at moderate intensity:

  • 5 Wall balls
  • 15 Double-Unders
  • 5 Box Jumps
  • 5 Toes to Bar
  • 5 Chest to Bar Pull Ups
  • 5 Bar Facing Burpees
  • 5 Cleans
  • 5 Jerks
  • 5 Snatches
  • 1-2 Ring Muscle Ups

 

b) WOD:

20 min AMRAP:

  • 50 Wall balls (20/14–>10/9 target)
  • 50 Double Unders (50 singles)
  • 40 Box Jumps (24/20)
  • 40 Toes to Bar
  • 30 Chest to Bar Pull-Ups
  • 30 Bar Facing Burpees
  • 20 Cleans (145/100)
  • 20 Jerks (145/100)
  • 10 Snatches (145/100)
  • 10 Ring Muscle Ups (scale: 10 dips)

** scale as per your coach

c) MIDLINE:

Not For Time – 3 Sets:

Move from station to station with purpose, as if it’s one large set, and rest as needed between sets (1-2 minutes).

 

d) POST-WOD RECOVERY:

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