Thursday, Dec. 29, 2016
“May your choices reflect your hopes, not your fears.” — Nelson Mandela
122916 WOD
A. Warm up
Coach’s choice
B. Three rounds of the following:
Good mornings x 10 – 15 reps
Nose-to-wall handstand hold or partial wall walk x 0:30 – 0:45 seconds
Glute hip bridges (weight optional) @ 30×3 x 8 – 12 reps
Rest 0:45 between movements
C. Every 3:00 for 18:00, alternate between the following couplets (three sets each):
Sets 1, 3, 5: Row 250 meters + 12 lateral burpees over the erg
Sets 2, 4, 6: 50 double-unders + 20 reverse lunges with kettlebell (70/53)
>> On-Ramp
C. Every 3:00 for 18:00, alternate between the following couplets (three sets each):
Sets 1, 3, 5: Row 150 meters + 8-10 modified burpees
Sets 2, 4, 6: 50-100 single-unders + 10-20 reverse lunges unweighted