WEDNESDAY 1-16-19

 

 

 

WARM UP 2-3 RNFT

100 m RUN

10 Leg swings

5 Kipping Bar Taps

5 K2E

10 RING ROWS

1O LUNGES

10 PUSH UPS

10 COSSACK SQUATS

1 min Jump rope or DU  Practice

WOD

CONDITIONING A)

5 Rounds for time of:
100 Double unders
200m Run

Notes:
To be most successful at this workout, try to stay relaxed as you perform double unders. Think about spinning the rope from the wrist, NOT from the shoulders and arms. Double under volume is important to have under your belt for the Open.

THEN
5 MINUTES REST

FOLLOWED BY

CONDITIONING B)

3 Rounds for time:
25  toes to bar
50ft Dumbbell front rack walking lunge (50lbs/35lbs)

 

 

POST CORE: 3 RNFT

1 Minute Plank

10 back Extensions

20 Russian Twist

1 min rest

Achilles pain or tight lower legs  MOBILITY

Seated barbell lower leg smash, 2 rounds each leg:
5 Side to side.
5 Forward and back.
5 Toe circles, clockwise.
5 Toe circles, counter-clockwise.

Seated LAX ball soleus smash, each leg:
0:30/0:30 Place Leg in front at 90º and press and roll LAX ball against the length of tibia.

 

 

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