April 26, 2018

 

a) WARM UP:

3 rounds:

  • 10 burpees
  • 10 jumping jacks
  • 10 sit ups

Then practice rope climbs, tire flips and wall climbs.

b) OCR Practice:

3 Rounds for time – with a 200m to start and in between each obstacle:

Choose an obstacle.  You must do all 5 to complete 1 round.

Obstacles:

  • 5 tire flips (heavy)
  • Climb the outside dock 10x – get up and jump down
  • 2 rope climbs (15’)
  • Carry 300 lb of sandbags / dballs from pylon 1 to pylon 2
  • Farmer carry 400 lb of kb / db from pylon 1 to pylon 2

** you can pass any obstacle – penalty is 20 burpees

** if you cannot do any obstacle – penalty is 20 burpees

** friends can help you

 

c) AFTER CLASS ACCESSORY WORK:

Alternating EMOM x 10 (5 Rounds):

  • Odd Minutes – 10 cal AAB
  • Even Minutes – Handstand Walk Practice
Posted in WOD