Dec 26, 2016

 

a) WARM UP:

  • Row, ski erg, bike for 2 mins
  • Scap activation, then:

 

8 min amrap of:

  • 5 mountain climbers
  • 5 jumping jacks
  • 5 push ups
  • 5 dowel pass thrus
  • 5 dowel overhead squats

 

b) STRENGTH:

Squat Snatch Primer / Warm up – do 5 sets of the following:

2 Muscle snatches + 2 Snatch balances + 1 Overhead squat (rest between 0:30-1:00 between sets)

  • Set #1 – Empty Barbell
  • Set #2 – 30% of 1RM
  • Set #3 – 35% of 1RM
  • Set #4 – 40% of 1RM
  • Set #5 – 40% of 1RM

Then, EMOM of squat snatch:

  • On the 0:00 – 3 Reps @ 65% of 1RM
  • On the 1:00 – 2 Reps @ 70% of 1RM
  • On the 2:00 – 1 Rep @ 75% of 1RM
  • On the 3:00 – Rest
  • On the 4:00 – 3 Reps @ 70% of 1RM
  • On the 5:00 – 2 Reps @ 75% of 1RM
  • On the 6:00 – 1 Rep @ 80% of 1RM
  • On the 7:00 – Rest
  • On the 8:00 – 1 Rep @ 85% of 1RM
  • On the 9:00 – 1 Rep @ 87% of 1RM
  • On the 10:00 – 1 Rep @ 89% of 1RM

 

c) WOD:

For Time:

  • 30 Box Jumps (24/20)
  • 30 C2B Pull-Ups
  • 30 KB Swings (53/35)
  • 30 Front Squats (95/65)
  • 30 Toes to Bar
  • 30 Push Press (95/65)
  • 30 Deadlifts (95/65)
  • 30 Wall balls (20/14# –> 10/9′)
  • 30 Bar Facing Burpees
  • 30 Double Unders

 

d) ACCESSORY WORK:

  • Accumulate 2:00 upside down in a handstand

 

e) POST-WOD RECOVERY / MOBILITY:

  • Roll T spine and quads, adding 2 min pigeon per side

 

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