Sunday 4.26.15
Hey everyone! Amy will be doing her competitive wod today with the class, which happens to be a double Jackie. Everyone in class will be doing a single Jackie, but we will be running this with two people at each rower, so your job is to come in and push Amy. Partner 1 will complete their entire Jackie, then Partner 2 will begin and complete their entire Jackie. The warm up will be fast paced and designed for a competitive wod attempt in mind.
A. Warm Up 1 (0-8)
3 Rounds NFT
150m Row
10 Air Squats
10 NPBP
B. Mobility (8-24)
Buddy Overhead Stretch
Buddy Internal Rotation Stretch
Couch Stretch
Ankle Stretch
C. Movement Prep (24-34)
3 Rounds
Hip Circles 5 Each direction
Scap Pulls 10
Inch Worms 5
D. Metabolic Prep (34-44)
3 Rounds
10 Hard Pulls on Rower
5 Thrusters
3 Pull Ups
Rest 90 seconds
B. Wod (47 – 60)
“Jackie”
for time
1000m Row
50 Thrusters @ 45
30 Pull ups
2015 04 25