Mar 15, 2017

a) WARM UP:

10 min amrap of:

  • 5 banded good mornings
  • 5 burpees
  • 5 lunges per leg
  • 5 sit ups
  • 5 beat swings

 

b) STRENGTH:

  • Build to a Heavy Single Power Clean – 10 min max (not to exceed 80% of your 1RM)

 

c) PRIMER:

2 Rounds to feel the weights and the movements:

4 T2B + 4 Power Cleans + 4 Front Squats

 

d) WOD:

5 rounds:

  • 10 T2B
  • 10 Power Cleans (115/80)
  • 10 Front Squats (115/80)

 

e) ACCESSORY WORK:

3 rounds:

  • 15 evil wheels
  • 15 back extensions on GHD

 

f) POST-WOD RECOVERY/MOBILITY:

  • Roll quads, adductors, T Spine plus couch stretch

 

Posted in WOD