Jan 27, 2017

 

a) WARM UP:

3 rounds for quality:

  • Shuttle run to middle of gym and back, to end of gym and back (twice)
  • 10 scap pullups into 10 Beat swings
  • 10 Air squats

Then grab a bar and start warming up for complex.

b) STRENGTH:

With a running clock, 5 Rounds…

Do the following complex one time every 5:00:

1 High Hang Squat Clean (from hip)  + 1 Hang Squat Clean (from top of knee) + 1 Squat Clean (tap floor) + 1 Push Press + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (tap floor) + 1 Push Jerk + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (tap floor) + 1 Split Jerk

**complete the entire complex unbroken

  • Set #1 (On the 0:00) – 50% of 1RM Clean and Jerk
  • Set #2 (On the 5:00) – 55%
  • Set #3 (On the 10:00) – 60%
  • Set #4 (On the 15:00) – 65%
  • Set #5 (On the 20:00) – 70%
c) Finisher to close off the class to be determined by your coach
d) ACCESSORY WORK:

  • Accumulate 20 alternating pistols
e) POST-WOD MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
Posted in WOD