03/12/2015

Main – WOD

Warm-up

30 cal AD

Starting at garage, ending at cage, down and back for each movemet.

high knees

butt kicks

broad jumps

lateral plank walk

walking lunges

5 mins OH mobility

(ask coach for suggestions if you don’t know any stretches for overhead)

Weightlifting

Rest 2 mins between attempts

Overhead Squat (Establish a 1RM OHS )

Metcon

Metcon (AMRAP – Rounds)

4X AMRAP 3:00

150m row/200m run

10 jumping lunges

30 double unders

rest 2:00 b/t AMRAPs

SLC RECOVERY

3 rounds:

500m row

20 jumping jacks

10 inch worms

+

10 light TGU

10m lateral plank walk

+

3 rounds:

20 cal AD

10 banded good mornings

10 hollow rocks

500m row

Thursday, March 12th, 2015 at 2:00 am / WOD