Tuesday 7.11.17 WOD


Lax Ball x 30s each spot
– Triceps
– Pec insertion
– Scapular


Row 500m
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
500m row or 400m Run


For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Alternate Scaling Options:
– Rowing: Sub 600 meter run or 2:00 Assault Bike or 2:00 Ski erg. Or substitute 100 Doubles/50 Walking Lunges for each set of rowing.
5:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each
Training Intent
80% pace. Try to sustain same level of rate of burpee box jumps for all sets. These should not be maximal efforts, but pacing through and controlling breathing. Encourage athletes to step-up on burpees and step-down on box jumps. This will allow them to sustain consistent heart-rate.

$ Out

3 Rounds:
1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s
1b) Bent-over Rear Lateral Raises x 15. Rest 30s.
1c) Banded Hip Flexor Pulls x 25 ea. Rest 30s.
Training Intent
Complete in a circuit fashion post metcon. Nothing here should take too long, but these circuits are a great way to get in unilateral work and build LBM.