Dec 21, 2016

 

a) WARM UP:

Between posts 1 and 2:

2 rounds of:

  • Burpee broad jumps there
  • 5 air squats
  • High kicks back
  • 5 push ups
  • Lunges with twist there
  • 5 air squats
  • Inch worm back

 

Repeat

b) STRENGTH:

E2MOM of 3 Cleans plus 1 Jerk

Percentage based on your max clean and jerk.

  • On the 0:00: 60%/3+1
  • On the 2:00: 65%/3+1
  • On the 4:00: 70%/3+1
  • On the 6:00: 75%/3+1
  • On the 8:00: 80%/3+1
  • On the 10:00: 80%/3+1
c) WOD:

For time:

  • 1500m Row
  • 100 DU
  • 25 T2B
  • 100 DU
  • 1500m Row

 

d) ACCESSORY WORK:

5 Rounds

  • 5 back extensions on GHD with 5 sec hold per rep.  Rest 2 mins.

 

e) POST-WOD MOBILITY:

  • Roll T spine, glutes and hammies – spend at least 1 min on each

 

Posted in WOD