March 9, 2018

 

a) WARM UP:

  • 2:00 Light Row, Bike, or Ski

Then 3 rounds of:

  • 10 squats
  • 10 leg swings – front/back & side/side
  • 10 calf raises
  • 20 arm circles – both directions
  • 10 box step ups

**NOTE: if you are doing 18.3 in the evening – work on technique work.

 

b) STRENGTH: Back squats + Box Jumps

  • 5 BS + 3 high box jumps (BS @ 75%)
  • Rest 2-3 mins per set

** after finishing the 5th squat, turn around and do your box jumps.  Make the box higher than normal.  Work on violent hip explosion for the jump.  

Work on this for about 15 mins.

 

c) WOD:

14 min AMRAP:

2-4-6-8-10-…. And on and on adding by 2 reps of:

  • Goblet squats (35/20 dumbbell or kb)
  • Burpees over dumbbell/kb
  • Ab roll outs (aka evil wheels)

 

d) FINISHER:

  • Double Under practice for 10 mins
Posted in WOD