June 7, 2017

 

a) WARM UP:

  • Row for 2 mins

6 min amrap for quality reps:

  • 10 air squats
  • 10 arm circles either way
  • 10 leg swings – front/back & side/side
  • 10 push ups

Then:

  • Take :45 secs and roll your T spine and traps

 

b) GYMNASTICS SKILL WORK:

Estimate your max kipping hspu – on wall or from box

  • Minute 1 – 50% of Max Kipping HSPU
  • Minute 2 – 50% minus 1 rep
  • Minute 3 – 50% minus 2 reps
  • Minute 4 – 50% minus 3 reps
  • Minute 5 – Rest
  • Minute 6 – 50%
  • Minute 7 – 50% minus 1
  • Minute 8 – 50% minus 2
  • Minute 9 – 50% minus 3

 

c) WOD:

EMOM – hang squat clean work

  • Minute 1 – 3 Reps @ 50% of 1-Rep C&J
  • Minute 2 – 3 Reps @ 55%
  • Minute 3 – 2 Reps @ 65%
  • Minute 4 – 2 Reps @ 70%
  • Minute 5 – 1 Rep @ 75%
  • Minute 6 – 1 Rep @ 80%
  • Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique.

Then, load the bar with 50% of your estimated 1-Rep Clean and Jerk.

On the Minute x 5:

  • Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
  • Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
  • Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
  • Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
  • Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

The goal is to hang onto the bar for all repetitions inside the minute.

 

d) ACCESSORY WORK:

3 Sets, resting 2:00 between:

  • 12 Kneeling Unilateral Dumbbell Presses
  • 12 Unilateral Dumbbell Bent Over Row
  • 18 Chest Supported Front Raises

 

e) POST-WOD RECOVERY:

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