Feb 20, 2018

 

a) WARM UP:

  • Row, bike or ski for 2 mins.
  • 10 air squats
  • 10 jumping jacks
  • 10 sit ups

Then, at moderate intensity, 2 rounds:

  • 5 Empty Barbell Thrusters
  • 5 Box Jumps with step downs
  • 5 Calorie Row
  • 5 Beat Swings (Round 1), T2B (Round 2)

Put on the weight for the wod, followed by 1 round of:

  • 5 Thrusters
  • 5 Box Jumps
  • 5 Calorie Row
  • 5 T2B
b) GYMNASTICS:

6 Rounds of a 1:00 Window:

  • 10 Sit Ups + Max Kipping Handstand Pushups in time remaining.

Rest :30s between each round.

c) WOD:

18 min AMRAP:

  • 30 Thrusters (95/65)
  • 30 Box Jumps (24/20)
  • 30/20 Calorie Row
  • 30 Toes to Bar
d) ACCESSORY: PLANKS!

3 rounds:

  • 1:30 Front Plank
  • 1:00 Side Plank (L)
  • 1:00 Side Plank (R)
Posted in WOD