March 22, 2018

WARM UP:

8 min AMRAP for quality reps:

  • 10 banded good morning
  • 1 bear crawl – post to post
  • 10 push ups
  • 10 lunges per leg
  • 10 banded pull aparts
b) Death by dball/sandbag clean and jerks

  • Min 1, perform 1 c+j with heavy dball/sandbag (make this a challenging weight)
  • Min 2, perform 2 c+js with heavy dball/sandbag
  • Min 3, …. 3 …
  • …..

Continue adding 1 rep every minute until you cannot keep up the pace.

c) WOD:

15 min AMRAP:

  • Heavy 1 handed farmer carry – 1 length of gym (make it a challenging weight)
  • Heavy 1 handed farmer carry (switch hands) – 1 length of gym back
  • :15 sec handstand hold
  • 20 Russian twists (medball)
Posted in WOD