Dec 19, 2016

 

a) WARM UP:

Row, ski erg or bike for 2 mins.

8 min amrap of:

  • Run 4 lengths of gym and back peddle back
  • 10 squats
  • :20 sec wall stretch
  • 5 push-ups

 

b) STRENGTH:

  • 10 min EMOM of 2 Back Squats w 3sec pause at bottom @ 50% of BS
c) WOD:

3 min AMRAP at 115/80#:

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Rest 3:00

3 min AMRAP at 135/95#:

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Rest 3:00

3 min AMRAP at 155/105#:

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks
d) ACCESSORY WORK:

  • 20 evil wheels
  • 10 back extensions on GHD
e) POST-WOD RECOVERY/MOBILITY:

  • Roll quads and adductors
  • Roll T- spine and lats
Posted in WOD