April 8, 2019

 

a) WARM UP:

  • 25 jumping jacks
  • 25 mountain climbers (focus on opening hips)
  • Monster walk
    • 1 length forward
    • 1 length backwards
    • 1 length R side
    • 1 length L side

then

  • 90 seconds wrist stretch
b) STRENGTH:

Front Squat:

  • 5 sets x 3 reps @ 75% of 1RM
c) Warmup:

2 Rounds:

  • 5 calories on the rower
  • 5 burpees
  • 5 box step ups

second round- pick up pace use weight for step ups

WOD:

5 Rounds for time

  • 21/16 Calories on the rower (alternate if more than 9 in class: 200m run)
  • 15 Burpees
  • 9 Box step overs (50/35)

**20 Minute cap**

Posted in WOD