Sept 20, 2018

 

a) WARM UP:

  • Run 400m (sprint the last 50m)

3 rounds of:

  • 10 air squats
  • :30 sec front plank
  • :30 sec Left side plank
  • :30 sec Right side plank
b) STRENGTH:

  • Build to a heavy yoke carry for 2 full lengths of the gym (20m one way) (15 mins) **concentrate of breath work and trunk stability

 

c) WOD:

Every 2:00 mins for 30 mins

  • Station 1: 20 hollow rocks
  • Station 2: 4 full lengths of the gym (20m) carrying a sandbag/dball – carry it any style
  • Station 3: 0:30 unbroken handstand hold (up scale: free standing hs hold for 10 seconds)
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