March 21, 2018

 

a) WARM UP:

  • 2 min Bike or Row
  • 5 ring rows
  • 10 Pushups
  • 15 Sit Ups

3 rounds (increase intensity):

  • 20 single unders (rounds 2 and 3: 20 double unders)
  • 5 Empty Bar Sumo Deadlifts (rounds 2 and 3: increase weight and do 5 sumo DL high pulls)
  • 5 Scap Pull ups (round 2: 5 chin over bar pull ups, round 3: 5 C2B)
  • 5 Pushups (rounds 2 and 3: 3 burpee box jump overs)
b) WOD:

Alternating EMOM x 20 (4 Rounds):

  • A) 50 DU
  • B) 10 Sumo Deadlift High Pulls (95/65)
  • C) 9 C2B Pull Ups
  • D) 8 Burpee Box Jump Overs (24/20)
  • E) REST BREAK
c) RECOVERY + MOBILITY

  • 1:00 of T-spine rolling
  • 1:00 Banded Lat Distraction per side
  • 1:00 pigeon pose per side
  • 1:00 couch stretch per side
Posted in WOD