Jan 31, 2017

 

a) WARM UP:

10 min amrap:

  • Row 100m
  • 5 air squats
  • 5 jumping jacks
  • 5 leg swings per leg – front/back & side/side
  • 5 arm circles – forward & backward
b) STRENGTH:

7 Sets of 2 of the following complex:

  • Pausing Clean Deadlift + Power Clean (Start at 40% of your current 1RM CJ and slowly build from there)

On the pausing clean deadlift:

Pause 1 – Just below the Knee (3 secs).  Pause 2 – Just above the knee (3 secs). Then, up to the hip.

Then, back down to the ground to power clean.

c) WOD:

3 Rounds:

  • 30 Hang Power Cleans (95/65)
  • 30 Wallballs (20/14#→ 10/9’ target)
  • 100 Double Unders

 

d) ACCESSORY WORK:

  • Heavy Bearhug Sandbag carries – 10 lengths of the gym

 

e) POST-WOD MOBILITY:

  • Roll T spine & Lats
  • Couch stretch – 2 mins per leg
  • Tactical frog stretch
Posted in WOD