Feb 10, 2017

 

a) WARM UP:

8 min amrap for quality:

  • 10 air squats
  • 10 push ups
  • 10 tactical frogs
  • 10 glute bridge ups

Then grab a bar and start warming up for some squats.

 

b) STRENGTH:

Build to a Heavy Single at each, using a running clock…

  • A) From 0:00 – 8:00: Pausing Front Squat  (2 secs at bottom)
  • B) From 8:00 – 16:00: Clean Pull + High Hang Squat Clean + Hang Squat Clean
  • C) From 16:00 – 24:00: Squat Clean

 

c) WOD:

Ascending Ladder for 10 Minutes:

  • 3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
  • 6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees
  • 9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees
  • 12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees

 

Continue to add (3) repetitions to each movement until the 10-minute cap.

 

d) ACCESSORY WORK:

  • Accumulate 20 alternating pistols

 

e) POST-WOD RECOVERY:

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

 

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