OnRamp:
4 Rounds for time:
400m run/row
5 box jumps
15 wall balls
A GENERAL WARM-UP
Row 1000m (not for time)
Sprinter Hamstring Stretch, 60 seconds per side
Banded Front Rack Stretch, 60 seconds per side
Kneeling forearm stretch, 60 seconds
*new stretches shown in videos at bottom of this blog.
B WOD
WOD
4 Rounds for time:
Bike 600 meters (.6km)/500 meters (.5km)
100 foot single arm KB farmers walk right
100 foot single arm KB front rack walk right
100 foot single arm KB farmers walk left
100 foot single arm KB front rack walk left
60 Double unders
For the walks use a 70#/53# KB.
*For the single arm KB front rack walk bring single KB to front rack with head of bell resting on forearm and elbow tight to body. Do NOT rest the KB on shoulder.
*try to maintain a neutral torso position without leaning to the side.
*walk the prescribed distance (100 feet is the silver duct tape by bikes to silver duct tape near the GHDs).
*all bikes can remain in their original location for this WOD. They have all been changed to the Kilometer setting for today. Bike to 0.6/0.5 Kilometers each round.
INTENDED STIMULUS
Sub 17 minute odd workout.
SCALNG OPTIONS
Carries
Scale the load so that the carries are performed without putting the KB down for the 100 feet. However, the weight should be challenging.
Double Unders
If you cannot do double unders do 60 single unders today.
C ACCESSORY WORK
1) 3 Rounds
15 second hollow hold
15 V-ups
15 Abmat sit-ups
15 second plank hold
*rest 1 minute between rounds
2) Upper back roll, 90 seconds
Couch stretch, 60 seconds/side
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