WOD Tue 1-15-12 “Christine”

WOD Mon 1-14-13
January 13, 2013
WOD Wed 1-16-13
January 15, 2013

WOD Tue 1-15-12 “Christine”

christine

 

 

Warmup:
3 rounds not for time:
1 Length of mats – Bear crawl
1 Length of mats – Crab walk
15 sec handstand hold
1 minute squat bottom stretch (bands optional)
200M Row
25 sandbag horizontal hops
 
Strength/Skill: Deadlift
5 sets of 3-5 reps
– Perfect form, moderate weight
– No more than 2 minutes between sets
 
Benchmark WOD: “Christine”
3 rounds for time
500M Row
12 Deadlifts (RX: Bodyweight, Int: 3/4 BW, Beg: 1/2 BW)
21 Box jumps 20/16 (Int/Beg: Scale as necessary)
 
Cool down: Don’t forget to update your benchmarks sheet!
Stretch calves & ankles, minimum walk/jog 200M, weighted hamstrings stretch with a plate or KB, partner hamstring PNF stretching (ask a coach if you don’t know what this is)