July 4, 2019

 

a) WARM UP:

  • 400m run

3 rounds of:

  • :30 s of calf raises
  • :30 s front plank hold – arms extended
  • 20 arm circles
  • 20 mountain climbers
b) Fun times practice skills work:

Pick a skill to work on….

  • rope climbs
  • handstand walks, kick ups, negs, kipping
  • double unders 
  • triple unders if you can consistently do 30 DU UB
  • ring swings
  • other?

Max time: 15 mins

c) WOD:

EMOM Until 300 Cals

  • Even minute — max effort row for calories
  • Odd minute — 1 full length of gym 1 handed farmer carry – make this very heavy (switch hands every time)

*Repeat this process until you hit 300 cals on the rower

Posted in WOD