August 2, 2017

 

a) WARM UP:

From whiteboard to the end of the gym::

3 Rounds

  • Side shuffle there, do 10 squats
  • Side shuffle back, do 10 banded good mornings
  • Jog there do 10 jumping jacks
  • Jog backwards back, do 5 push ups
b) STRENGTH:

POWER CLEAN work – On the Minute x 5 (0:00-5:00): Clean Pull + Hang Power Clean + Power Clean complex

  • Set #1 – 50% of 1RM Clean
  • Set #2 – 54%
  • Set #3 – 58%
  • Set #4 – 62%
  • Set #5 – 65%

Then, at the 5:00 mark, On the Minute x 5 (5:00-10:00) – 1 Power Clean, climbing in weight for a heavy single for the day.

 

c) WOD:

Ascending Ladder for 7:00 –

  • 1 Power Clean, 30 Double Unders (scale: 90 Single Unders)
  • 2 Power Cleans, 30 Double Unders
  • 3 Power Cleans, 30 Double Unders
  • 4 Power Cleans, 30 Double Unders
  • 5 Power Cleans, 30 Double Unders
  • ……

Rx – 165/110

Continue to add (1) power clean per round until the 7:00 time cap is reached.

d) ACCESSORY WORK:

3 Sets:

  • 10 Unilateral Strict Presses (each side w db)
  • 20 Hollow Rocks
  • :30 sec side plank – left
  • :30 sec side plank – right

 

e) POST-WOD RECOVERY:

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