“The Little Engine That Could” – CompetitorWOD

Apr 24th, 2017

Category: Competitor

“The Little Engine That Could” – CompetitorWOD

Dave

Warm-up
With general class

Strength
1. Deadlift
2-2-2-2 @85%
2. Back Rack Step-up
10 -10-10-10
-Treat this a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of the leading foot. When using a box the knee should be in line with the hip. If the knee is well above the hip crease use a smaller box.

WOD
“The Little Engine That Could”
60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)

Compared to 11/9/15

Post WOD Gymnastics
4×50 ft Handstand Walk
Rest as needed between efforts