Tuesday, August 11, 2015

081115 WOD

A. 500-meter row

Two rounds:

20 KB oblique side bends (10/side)

20-second L-sit hold off bar

20 consecutive double-unders (do 3 jumping air squats each time you miss)

Coaches may implement time cap

B. EMOM 12:00

Even minutes:

2 x snatch high pull

1 x power snatch

Increase load as proper form allows

Odd minutes:

10-20 lateral hops over bar

B. Four rounds for total time:

300-meter run

15 Russian kettlebell swings (70/53)

5/4 bar muscle-ups (sub 10/8 chest-to-bar pull-ups)

Rest 1:00 between rounds

>> On-Ramp

Three rounds for total time:

200-meter run

15 Russian kettlebell swings

10 ring rows + 10 parallette dips

Rest 1:00 between rounds

C. Accumulate the following mobility work

1:00 / side couch stretch

1:00 / side pigeon pose

1:00 / side calf stretch