Feb 9, 2018

 

a) WARM UP:

  • 2:00 Light Row, Bike, or Ski Erg

At low intensity, 3 rounds of:

  • 10 Air Squats
  • 5 Ring Rows
  • 15 dowel pass thrus

Get equipment ready for the wod and get a feel for the weight for thrusters, snatches and clean & jerks.  Discuss rope climbs and scaling options.  

b) WOD:

In Teams of 3, 30 min AMRAP:

  • 100/75 Calorie Assault Bike (same cals for rower)
  • 75 Thrusters (95/65)
  • 10 Rope Climbs (15′)
  • 100/75 Calorie Assault Bike
  • 75 Power Snatches (115/80)
  • 10 Rope Climbs (15′)
  • 100/75 Calorie Assault Bike
  • 75 Clean & Jerks (135/95)
  • 10 Rope Climbs (15′)

Rope climb scale: complete 3 burpee pull-ups for every rope climb.

 

c) POST-WOD RECOVERY:

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