Dec 12, 2016

a) WARM UP:

Row 500m…increasing pace every 100m

8 min amrap of:

  • 5 kb swings – eye height
  • 5 push ups
  • 5 lunges per leg
  • 5 sit ups
  • 5 empty bar glute bridges

 

b) STRENGTH:

  • Take 20 min to establish a 1 rep max clean

 

c) WOD:

3 min AMRAP:

  • 15 Burpees
  • 15 Power Cleans (115/85#)

Rest 3:00

3 min AMRAP:

  • 12 Burpees
  • 12 Power Cleans (135/95#)

Rest 3:00

3 min AMRAP:

  • 9 Burpees
  • 9 Power Cleans (155/105#)

 

Scale as per your coach

 

d) ACCESSORY:

  • Accumulate 20 strict chin ups or 20 negatives (palms facing you)

 

e) POST-WOD MOBILITY/RECOVERY:

  • Quad and adductor rolling (2 min each leg)
  • Roll out T spine and traps/neck

 

Posted in WOD