ALONSO
Warm-up:
1/2 Tabata
GPU, Lunges, Sit-ups
Dynamic Stretch
Strength:
Back Rack Lunges
(6)4
Keep heal flat on the ground, pause for 3 counts, push back to standing position.
Use a box or 3″ platform if necessary to get hamstring to Achilles.
WOD: Open 15.5 or 16.5 or 17.5
OPEN 15.5
For Time:
27-21-15-9 reps of:
Row (calories)
Thrusters 95/65
OPEN 16.5
For Time:
21-18-15-12-9-6-3 reps of
Thrusters 95/65
Bar-Facing Burpees
OPEN 17.5
For Time:
10 Rounds
9 Thrusters 95/65
35 Double Unders
Icing:
Nordic 10 reps on the GHD