Daily WOD for Wednesday 12-27-2017

WOD

Dec 26, 2017

 

Courtesy of CompTrain Class

Metcon: Choose a BB weight where you can complete the reps in 1-3 sets per round fresh.

Warm Up (10:00):
:20 ea Jumping Jacks, Active Spidermans, Inchworms
:20 ea Single Unders, Walking Samson, Push-up to Down Dog
:20 ea Single Unders, Air Squats, Single Leg RDL (no weight)

THEN: 5 of each- Good Mornings, B. Sq, Elbow Rotations, Strict Press, RDLs, Fr. Sq. 

Mobility
1 min Front Rack Stretch on the ground, :30 Ankle stretch ea side, 1 min pigeon

Skill
1) “Squat Therapy”

Metcon Prep – 1 Rd:
15 DUs
10 Air Squats
5 Power Cleans near Metcon Wt. 

METCON- 3RFT:

  • 75 DUs
  • 50 Air Squats
  • 15 Power Cleans (115/75 RX 135/95)

Coach Link

“There is no one giant step that does it. It’s a lot of little steps.” – Peter A. Cohen