Wednesday, September 25
My friends are my estate.
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing (easy pace)
10 steps of walking lunges
8 air squats (Squat Therapy style) (see video below)
30 seconds of rowing (preferably) or running or biking: try to increase the pace every 10 seconds
60 seconds of rest
(NTE 10:00)
Strength/Skill
(Before WOD)
Back Squat 2-2-2
Use the heaviest weight you can for each set.
(After WOD)
For quality:
10 Double Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry/Waiter Walk, pick load, 20 m (one floor length)
9 Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry, pick load, 20 m
8 Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry, pick load, 20 m
(and so on, down to 1 double KB push press and one 20m carry)
Athlete Instructions
Use the same weight for both exercises. The goal is to break the complex into as few sets as possible: choose the weight accordingly. Use a pair of kettlebells or dumbbells.
WOD
Individual Version:
3 rounds, each round for time, of:
35 Thrusters, 45/35 lbs
Row, 500/350 m
Rest 5 mins between each round.
Partner Version
6 rounds for time of:
35 Thrusters, 45/35 lbs
Row, 500/350 m
Athlete Instructions
Complete in teams of 2, alternating rounds.
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.