Sept 14, 2016

 

a) WARM UP:

Row 2 min

8 min amrap of:

  • 10 kb swings
  • 10 beat swings
  • 10 burpees
  • 5 cossack squats per leg
  • 10 single unders

Then,

Coach led warm up for clean complex

 

b) STRENGTH/SKILL:

Power Clean Complex – E2MOM for 10 min

  • 1 Power Clean + 3 Front Squat + 1 Split Jerk (add 10/5# from last week)
c) WOD:

For time:

10-9-8-7-6-5-4-3-2-1

  • S2OH (105/75)
  • Sit-ups
  • 20 DU between rounds

** scale as per your coach

d) ACCESSORY WORK:

  • 6 sets x 5 T2B (try and work on stringing these)
  • 1:30 front plank between T2B sets

 

e) RECOMMENDED MOBILITY:

  • Roll out pecs, delts and lats
  • Stretch and smash – calves/achilles

 

Posted in WOD