WOD for Thursday, Oct 26, 2017

Skill Development

Spend 20min working on the technique of

  • 1A: Rope climb
  • 1B: HSPU or Handstand hold

Alternate between the movements. Rest as needed between sets.

Partner AMRAPs

With a partner and a running clock:

0:00-6:00 AMRAP

  • 10 Box jump w. step down 60cm/50cm
  • 10 Wallball 9kg/6kg

8:00-14:00 AMRAP

  • 10 Front rack reverse lunge 35kg/25kg
  • 10 Power snatch 35kg/25 kg

16:00-22:00 AMRAP

  • 10 Box jump w. step down 60cm/50cm
  • 10 Wallball 9kg/6kg

One athlete completes a full round at a time. Score is total reps accumulated in all rounds.

Extra credit

  • Complete 5:00 of "cooldown work" ie. bike, run or rower

Then

  • Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa