Feb 8, 2017

 

a) WARM UP:

Row, ski erg, bike – 2 mins

2 rounds:

  • 5 super slow air squats
  • 10 bird dogs
  • 5 scap pull ups
  • 10 tactical frogs

Then,

  • 20 dowel pass thrus
  • 20 mountain climbers
  • 5 tuck jumps

 

b) STRENGTH:

Pause Front Squat + HSPU

On the minute x 14

  • Odd – Pausing Front Squats (2 full seconds in the bottom)
  • Even – 30 seconds for Max Reps Kipping HSPU

Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55%

Set #3 – 3 Reps @ 60%

Set #4 – 2 Reps @ 65%

Set #5 – 2 Reps @ 70%

Set #6 – 1 Rep @ 75%

Set #7 – 1 Rep @ 80%

c) WOD:

3 Rounds with a running clock (18:00 total)…

  • Minutes 0-2: 10 Hang Squat Cleans (135/95)
  • Minutes 2-4: 20 T2B
  • Minutes 4-6: 75 Double Unders

**Work for 1:30, rest for :30 for transition in each 2:00 window.

**Scale as per your coach.

 

d) ACCESSORY WORK:

  • HS walk practice.  Shoulder touches.  HS holds.  

 

e) POST-WOD RECOVERY:

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

 

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