Oct. 18, 2017

 

a) WARM UP:

3 rounds:

  • Side shuffle to the end of the gym and back
  • 10 dowel pass thrus
  • 10 mountain climbers
  • 10 ring rows
b) WOD:

Partner WOD – in teams of 3 (if there is an even number, do 70 reps between 2)

For Time:

  • 100 Calorie Assault Bike (everyone does the bike.  If there are more than 3 teams, start the 4th+ teams after the first teams finish the 100 cals)
  • 100 Box Jump Overs (24/20)
  • 100 Power Snatches (95/65)
  • 100 C2B Pull-Ups (scale: pull ups / jumping C2B / ring rows)
  • 100 Power Snatches (95/65)
  • 100 Box Jump Overs (24/20)
  • 100 Calorie Assault Bike

Time cap: 30 mins

 

c) Finisher – Double Under Practice

2 min AMRAP:

  • Double Unders
d) GYMNASTICS ACCESSORY:

  • Handstand walk the entire length of the gym – no matter how many tries.

Modification: wall walk up the wall near a post and lateral handstand shuffle to the other post and back

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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