June 20, 2017

 

a) WARM UP:

3 Rounds:

  • 5 burpees
  • 5 squats
  • 5 push ups
  • 20 double unders (work on them for 30s)

 

b) STRENGTH/SKILL:

E2MOM – Strict Handstand Push Up work…perform the following:

  • Set #1 – 1:30 of a light row or bike, then 30% of Max Strict HSPU
  • Set #2 – 1:30 of a light row or bike, then add 1 to set 1
  • Set #3 – 1:30 of a light row or bike, then add 2 to set 1
  • Set #4 – 1:30 of a light row or bike, then add 1 to set 1
  • Set #5 – 1:30 of a light row or bike, then 30% of Max Strict HSPU

 

c) WOD:

Technique work for the power clean and warm up.  Then,

3 Rounds for time:

  • 800 m Row
  • 21 Power Cleans (155/105)

 

d) ACCESSORY WORK:

  • 50 banded pull aparts
  • 1:00 front plank
  • 20 superman rocks
  • :45 side plank
  • :45 other side plank
  • 1:00 front plank

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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