Oct 7, 2016

 

a) WARM UP/MOBILITY: From 0-5 min:

  • Lightly roll for 2 min your T spine/lats
  • Lighty roll for 1 min your glutes/hammies
  • 30 sec calf stretch per leg
  • 30 sec couch stretch per leg
b) WARM UP/ACTIVATION: From 5-13 min:

AMRAP for 8 mins:

  • Jog the length of gym 4 times
  • 5 beat swings
  • 5 inch worms
  • 5 squats
  • 5 banded good mornings

Coach led introduction for positions for the deadlift.

 

c) STRENGTH:

  • 15 min to establish 1 RM Deadlift (**no scared cats!!)

 

d) WOD:

Part 1 – 5 Min AMRAP:

  • Run 600m
  • 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)
  • Finish with as many reps of power clean & jerk (115/80)

– Rest 5:00 –

Part 2 – 5 min AMRAP:

  • Run 400m
  • 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
  • As many reps as possible of power clean & jerk (135/95)

– Rest 5:00 –

Part 3 – 5 min AMRAP:

  • Run 200m
  • 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
  • As many reps as possible of power clean & jerk (155/105)

 

e) ACCESSORY WORK:

  • Supinated (palms face you) grip hanging from bar holds (accumulate 3 mins)
  • Every break – do 10 db bicep curls

 

f) RECOMMENDED MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

Posted in WOD