Dec 14, 2018

Posted on by glennstake

 

a) WARM UP:

  • 20 air squats
  • 20 Glute Bridges with empty bar
  • 20 leg swings forwards/backwards/both sides
  • 1 Minute in bottom of squat with bar on your back
b) STRENGTH:

  • 20 Minutes to find your 1 RM Back squat
c) Specific Warm Up and WOD Prep

  • Double unders – 10-20 Double unders
  • Burpees – 5 Burpees
  • Wallballs – 5 Wallballs
  • Pushups – 5 Pushups
  • walking lunge -5 walking lunges per leg
  • box jump – 5 Box Jumps
  • Clean and Jerk – 5 at 50% working weight, 2 at working weight

WOD:

  • 80 Double unders
  • 70 walking lunges (Rx+: 1 handed overhead)
  • 60 Wall balls (20/14–>10/9’ target)
  • 50 burpees
  • 40 pushups (Rx+: clapping)
  • 30 Box jumps (Rx+: 30/24)
  • 20 Toes to bar
  • 10 Clean and Jerks (Perf: 135/95, Rx: 185/125, Rx+: 225/155)

Time cap: 25 mins

 
e) Extra:

Ski Erg

  • 1 Minute on; 1 Minute off x 10
Posted in WOD