August 31, 2016

A) Warm Up

Row 2 min
Coach led warm up for clean complex

B) Strength

Power Clean Complex

E2MOM for 10 min

1 Power Clean + 3 Front Squat + 1 Split Jerk

*try to finish at the same weight or 5-10 pounds more than last week.

C) Met-con

Blame Ang…Happy 50th Birthday Ang!!

Filthy Fifty

For time:

50 Box jump (24/20)

50 Jumping pull-ups

50 Kettlebell swings (35/26)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press (45/35)

50 Back extensions (or Supermans)

50 Wall ball shots (20/14)

50 Burpees

50 Double unders

**35 min time cap

D) Accessory Work

3 rounds superset:

10 evil wheels
10 strict T2B (or get your legs as high as possible and control the descent)
10 leg swings

E)Recommended Mobility

  • Roll out lats
  • Banded lat distraction
  • Roll calves
  • Banded ankle distraction
Posted in WOD