Wednesday 073
Warm-up: Hydrate and get a solid stretch in after taking a light 800 meter run. Hang out on a pull-up bar, ledge or anything you can hang on and stretch those shoulders out from yesterday. Begin with a light 45 lb bar and knock out 25 reps of Curtis P’s before beginning Annie. It would be advisable to practice with a jump rope as double unders are not our normal fare. As per usual, hydrate and stretch before and after. You had better be keeping up on your recovery.
WOD: “Annie” Double-unders and sit-ups, 50 – 40 – 30 – 20 – 10 repetitions of each. Substitute 4 single jump ropes for every double under if you are unable to do double unders (did knees to chest jumps)
Strength: Shoulder press 5 x 3 with the max weight that you can hold for the duration of the sets. Finished with 135 but 125 was the weight
Endurance: Ruck march for 3 – 5 miles with #30 lbs. Did 45# but only went one mile.
Coach’s comments: Equipment needed – Ruck and sand bag with 30 lbs, Oly bar, weight and a jump rope. Feel free to move right into the endurance following the WOD and strength workouts today. Start with the strength and focus on solid form and reps before beginning the WOD.