Sept 19, 2018

 

a) WARM UP:

3 rounds of: ** do 1st round nasal breathing **

  • Run to end of gym and back twice
  • 10 push ups
  • 10m bear crawl
  • :20 sec handstand hold
b) STRENGTH:

Every minute, on the minute, for 12 minutes:

  • Split Jerk x 1 rep @ 75-80% (working on speed under the bar)
c) WOD:

Every minute, on the minute, for 24 minutes (6 rounds):

  • Minute 1 – 3 Deadlifts (275/185) + 6 Lateral Burpees over the Bar
  • Minute 2 – 30 Double Unders + 3 Pull ups (scale: 0:20secs of attempts or 30 singles)
  • Minute 3 – 10 Toes to Bar (level 1: unbroken, level 2: 5s, level 3: do 10 in the minute realizing the next minute is a rest. If hands rip, or close to: do 10 slow leg raises with toes reaching to the ceiling)
  • Minute 4 – REST
Posted in WOD