Jan 17, 2017

 

a) WARM UP:

10 min amrap:

  • 5 air squats
  • 5 leg swings per leg – front/back & side/side
  • 5 arm circles – forward & backward
  • 5 Push ups
  • 5 Sit ups

Sometime during the warm up, row 300 m.

 

b) STRENGTH:

10 min EMOM Squat Clean

  • On the 0:00 – 3 Reps @ 50% of 1RM Squat Clean
  • On the 1:00 – 3 Reps @ 55%
  • On the 2:00 – 2 Reps @ 60%
  • On the 3:00 – 2 Reps @ 65%
  • On the 4:00 – 1 Rep @ 70%
  • On the 5:00 – Rest
  • On the 6:00 – 1 Rep @ 75%
  • On the 7:00 – 1 Rep @ 80%
  • Minutes 8, 9, and 10… three heavy singles, at your discretion.
c) WOD:

5 Rounds for Max Reps:

  • 1:00 – Row for Calories
  • 1:00 – Power Cleans (135/95)
  • 1:00 – Bar Facing Burpees
  • 1:00 – Rest

 

d) ACCESSORY WORK:

  • Heavy Bearhug Sandbag carries – 10 lengths of the gym

 

e) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine & Lats

 

Posted in WOD