Sept 28, 2016

 

a) WARM UP:

Between the posts

  • inch worm
  • knee pulls
  • quad stretch
  • hamstring stretch

Then:

  • 30 sec thoracic roll
  • 10 tactical frogs
  • 10 pushups
  • 10 beat swings

6 min time cap

Then,

Coach led warm up for clean/jerk complex

 

b) SKILL/STRENGTH:

Power Clean Complex – E2MOM for 10 min

  • 1 Power Clean + 3 Front Squat + 1 Split Jerk (increase weights from 2 weeks ago)
c) WOD:

“Open Test” – 20 min AMRAP:

  • 50 Wallballs (20/14)
  • 50 Double-Unders
  • 40 Box Jumps (24″/20″)
  • 40 Toes-to-Bar
  • 30 Chest-to-Bar Pull-Ups
  • 30 Bar Facing Burpees
  • 20 Cleans (145/100)
  • 20 Jerks (145/100)
  • 10 Snatches (145/100)
  • 10 Muscle-Ups

 

d) ACCESSORY WORK:

3 rounds:

  • 10 Back extensions on GHD – hold 2s at parallel to ground
  • 10 single arm upright rows per arm – use db

 

e) RECOMMENDED MOBILITY:

  • roll out pecs, delts and lats
  • stretch and smash – calves/achilles

 

Posted in WOD