Tuesday, 22 November, 2016
WARM UP – MOBILITY
2 Rounds (6-8 mins)
50′ Butt Kicks + 50′ High Knees
10 Standing Arnold Presses – light
10 OH Lunges Rd.1, 10 OH Squats Rd.2 w/PVC
5 Broad Jumps
WOD A
PUSH JERK X 3
10 mins to build to a heavy set of 3 Push Jerks (clean bar from floor)
WOD B
(30 mins)
————-
BIG GIRLS DON’T CRY PT. 1 OF 2
Alt. 6 Rounds for time with a partner (3 rounds each):
12/9 Cal Assault Bike
9 DB Thrusters 45/30lb
6 Burpees
—
-12 min cap
-Rest exactly 5 mins before starting pt.2
—–Rest 5 min between pt.1&2—–
BIG GIRLS DON’T CRY PT.2 OF 2
Alt. 6 Rounds for time with a partner (3 rounds each):
15/12 Cal Row
12 Shoulder To Overhead 135/95lb (must be UB first round)
9 Box Jumps 24/20”
—
-12 min cap
-First round must be comfortably less than 2 mins in order not to cap, if it isn’t then bring Row Cals and reps/weight down if needed
———-
-Partner up and start on either part 1 or part 2
-Note times for each workout separately, rest exactly 5 mins between workouts
ACCESSORY
Crossover Recovery
