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OUR BLOG

Archangel

By brett kokoruda | In WOD | on November 28, 2017

Part A:

4 Rounds

  1. 5 High Box Jumps
  2. 5 Push Press(above 75%)
  3. 10 Ring Fallouts/Abwheel Rollouts

*No more than 20s rest between movements. Rest as needed between sets. Box jumps should be high but not max effort, aim for speed off the floor. No missed reps. Go up in weight on Push Press each set, all sets above 75% of 1rm. Choose either Ring Fallouts or Abwheel rollouts or alternate between the two(athletes choice)

Part B:

3 Rounds

30/25 Calorie Row

20 Thrusters(75/55)

10 Burpee Box Jump Overs(24/20)

ADV: (95/65)(30/24)

*pick a thruster weight that you can do at least the first set unbroken

Part C:

10 Jefferson Curls

60s Tripod Stretch

3-5 minutes foam rolling Calves/Quads/IT Band

 

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