Feb 1, 2019

 

a) WARM UP:

  • Monster walk 10m forward
  • monster walk 10m backwards
  • monster walk 5m sideways
  • Monster walk 5m other side
  • 25 Single leg Glute Bridges
b) STRENGTH:

Alternating Every Minute on the Minute 12 Minutes:

70% of 1RM Front Squat

  • ODD) 2 Front Squats
  • EVEN) 4 Back squats
c) Specific Warm up:

  • Row – 250 meters moderate pace
  • Burpee – 5 burpees
  • Double Under – 20 double unders

WOD:

In 20 mins……

  • 2000 Meter row
  • 100 Burpees
  • AMRAP Double Unders (Rx+: 300 DU and max distance handstand walk)
e) Extra:

12 – 9 – 6 – 3

  • Unbroken Power Snatches – increase on each set.
Posted in WOD