June 30, 2017

 

a) WARM UP:

To the end of the gym:

  • Lunge half way there, inch worm the rest of the way there
  • High knees back
  • Butt kickers there
  • Run back

Repeat

  • Finish with 10 squats

 

b) STRENGTH:

E1.5MOM – Pausing Squat Clean – 3 seconds hold at each position

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

  • Set #1 – 1 Rep 50% of 1RM Clean
  • Set #2 – 1 Rep 53%
  • Set #3 – 1 Rep 56%
  • Set #4 – 1 Rep 59%
  • Set #5 – 1 Rep 62%
  • Set #6 – 1 Rep 65%
  • Set #7 – 1 Rep 68%
  • Set #8 – 1 Rep 71%
  • Set #9 – 1 Rep 71%
  • Set #10 – 1 Rep 71%

 

c) WOD:

5 Rounds:

  • 10 Power Snatches (95/65)
  • 10 Box Jump Overs (24/20)

 

d) ACCESSORY WORK:

  • Work on Double Unders for 5 mins.  If you can do 50 UB consistently already, start working on Triple Unders.
e) POST-WOD RECOVERY:

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