April 24, 2019

 

a) WARM UP:

  • Row for 2 mins
  • 20 second front rack stretch (banded)
  • 15 front squats
  • 20 second front rack stretch
  • 15 banded strict press (step on band press above head)
  • 20 second frog stretch
  • 15 side plank rotations per side
  • 1 minute bottom position front rack hold
b) STRENGTH:

Every Minute for 90 seconds for 8 rounds:

  • 3 Position Squat clean: (1 high hang, 1 hang, 1 mid shin)

*bar is not to be dropped

c) WOD:

Every minute for 25 Minutes:

  • 1) 12 V-Ups
  • 2) 2 lengths sled pushes
  • 3) 7 Push Jerks  (P:115/85), Rx: 155/105, Rx+: 185/125)
  • 4) 18/15 calories on the assault bike
  • 5) REST MINUTE
Posted in WOD