Nov 29, 2016

a) WARM UP:

3 Rounds not for time:

  • 10 arm circles each way
  • 10 tactical frogs
  • 20 sec Hollow Hold
  • 10 squats
  • 10 bird dogs

Clean & Jerk Primer/Warm up-

  • Every 90 Seconds x 4 Sets: Hang Squat Clean + Squat Clean + Split Jerk x 2

On the 0:00 – Set #1 @ 40%
On the 1:30 – Set #2 @ 45%
On the 3:00 – Set #3 @ 50%
On the 4:30 – Set #4 @ 55%


Percentages based off your Clean and Jerk 1RM.

 

b) STRENGTH:

EMOM x 10

  • 1 Squat Clean and Jerk

Start at about 70% and build based on feel. If it feels great, increase the weight. If not, dial in the technique.

 

c) WOD:

  • Buy in – 500m row

5 rounds for time:

  • 5 ring muscle ups (scale: 10 pull ups + 5 dips.  Bar MU are not permitted today)
  • 10 wall balls (20/14# → 11’/10’)
  • 25 Double Unders

(25 min cap)

 

d) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine and quads
  • Hamstring Lacrosse Ball Mobilization – 1:00 each side
  • Increase Pigeon Pose – 2:00 each side

 

Posted in WOD