Aug 23, 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, Jog backwards back
  • Hold a 20 sec handstand

Then, grab a bar and perform 10 hang cleans, followed by 10 strict presses, followed by 5 split jerks.

b) STRENGTH:

E2MOM 3-Position Clean + Split Jerk = 1 Hi Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (from the floor) + Finish with a single Split Jerk

  • Set #1 – 2 Complexes @ 50% of 1RM CJ
  • Set #2 – 1 Complex @ 55%
  • Set #3 – 1 Complex @ 60%
  • Set #4 – 1 Complex @ 65%
  • Set #5 – 1 Complex @ 70%
  • Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

 

c) WOD:

4 Rounds of “Tabata” at each station.

  • Station 1 – Box Jump Overs (24/20)
  • Station 2 – Deadlifts (155/105)
  • Station 3 – Box Jump Overs (24/20)
  • Station 4 – Deadlifts (155/105)

A single “Tabata” round consists of :20s on, :10s off.

Repeat this timing scheme for a total of 4 times.  First the box jump overs, and then move directly into the deadlifts for another 4 rounds, then back to the BJO, then to the DL. This is 8 mins total work.

 

d) ACCESSORY WORK:

3 Sets:

  • 4 lengths of gym – single arm farmer carry.  Do 10 KB Suitcase Deadlifts, after each farmer carry, switch
  • :30 sec hanging L sit – legs outstretched or knees up
e) POST-WOD RECOVERY:

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