Jan 9, 2019

 

a) WARM UP:

  • 25 Jumping air squats
  • Monster walk 10m forward
  • monster walk 10m backward
  • monster walk 5m sideways
  • Monster walk 5m other side
  • 25 Single leg Glute Bridges
 

b) STRENGTH:

Alternating Every Minute on the Minute 12 Minutes @ 61% of 1RM Front Squat

  • odd) 3 Front Squats
  • even) 6 Back squats
c)  Specific Warm up

  • Rowing – 200 Meters
  • Double Unders -10-20 double unders
  • Airbike – 5 calories

WOD:

On the 5 Minute mark for 5 Rounds:

  • 20/14 calories Row (perf: 18/12)
  • 100 Double Unders (perf: 150 singles)
  • 20/14 Calories Bike  (perf: 18/12)
  • 15m Handstand walk (Rx+) <– Perf and RX athletes do not do this part
d) Extra:

Tempo barbell bicep curls

3:2:1– 6 sets 8 reps

  • Hammer curl run the rack

start at the heaviest weight do as many as you can with that weight, decrease  weight repeat until you hit lowest weight

Posted in WOD