WOD – 1/27/2015

NEW! Warm-up (15 min):

Mobility (5 min)

10 seconds (holds) or 5 rotations (circles) each; circles are both directions

Rotations:

  • Wrist
  • Elbow
  • Shoulder
  • Neck
  • Waist
  • Knee
  • Hip Joint
  • Ankle

Holds:

  • Behind the Head Tricep Hold (both arms)
  • Behind the Back Pull Down
  • Chest Fly
  • Forward Bend & Back Extension (2 sets)
  • Side Bends
  • Straight Leg bend (legs apart; both legs)
  • Straight Leg bend (legs together)

Activation (5 min)

7 reps each of…

  • Cook Squats
  • Duck Unders
  • Hip Drivers (per side)
  • Walk Outs with Push-up
  • Pull-up (Chest to Bar)
  • Sit-ups
  • Rest 30 seconds

Movement (5 min)

  • 1 min: Jump Rope (20 Single Under + max Double Under)
  • 1 min: Quadrupedal Movement (QM)
  • 1 min: Bar Traverse
  • 2 sets of 5: Box Jumps, Kettlebell Swings (alternating)

WOD (30-40 min):

Strength:

Pull-up – 8 sets of 3 reps at [60/60/70/70/80/80/90/90% of 1RM]

Met Con:

Rx: 135/95# (all barbell)
Sc: 115/75# (all barbell)

10 min AMRAP
-50x Deadlift
-50x Front Squat
-50x Shoulder to Overhead
-Row for Calories

Note: as a team, switch rowers every 50 barbell reps; as individual, row 10 cal after every 50 barbell reps

Cool Down (5 min):

Repeat the Mobility section of the Warm-up