Dec 16, 2016

a) WARM UP:

Start with light rolling of quads (30 sec) and T spine (30 sec).

3 rounds for quality:

  • 10 Beat swings
  • 10 Air squats
  • 10 Dowel pass thrus
  • 10 Bird dogs
  • 100m row – medium to hard effort (get your heart rate up!)

 

b) Power clean primer/warm up –

5 min EMOM of:

Hi hang power clean + hang power clean + power clean from ground – increasing weight for the emom

  • Min 1 – empty bar
  • Min 2 – 95/65
  • Min 3 – 115/85
  • Min 4 – 135/95
  • Min 5 – 135/95

 

c) WOD:

With a running clock, do the following:

A.  5 min AMRAP of Burpee Box Jump Overs (24/20)

Rest 5:00

B.  4 min AMRAP of 10 Meter Shuttle Runs (you must touch the floor with both hands at each turn around)

Rest 4:00

C.  3 min AMRAP of Power Cleans (155/105)

Rest 3:00

D.  2 min AMRAP of Wall balls (20/10 → 11’/10’)

Rest 2:00

E.  1 min AMRAP of Max Pull ups

 

d) ACCESSORY WORK:

  • Accumulate 20 alternating pistols (if you cannot do them; work on them.  Ask your coach)

 

e) POST-WOD RECOVERY/MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
  • Roll lats/T spine

 

Posted in WOD