Mar 13, 2019

 

a) WARM UP:

2 Rounds

  • 10 broad jumps
  • 10 beat swings
  • 10 air squats (with pause in the bottom)
  • 10 calories on the bike
  • 30s wall stretch
b) STRENGTH:

Alternated Every Minute for 12 minutes:

  • odd) 3 Bar muscle ups (scale: transitions or jumping bar MU)
  • even) 50 Double unders
c)  Specific Warm up

  • Bike 10 calories increasing speed
  • 10 wall balls
  • 10 empty bar push press, 10 with 50% working weight

WOD:

For time

  • 30 Calories on the bike
  • 21 Wall balls
  • 21 push press
  • 30 calories on the bike
  • 15 wall balls
  • 15 push press
  • 30 calorie on the bike
  • 9 wall balls
  • 9 push press

*weights: 75/55, 95/65, 135/95

Posted in WOD