Sept 13, 2017

 

A) WARM UP:

Row for 2 mins, then, 1 round of:

  • 10 kb swings
  • 10 kb goblet squats
  • 10 banded good mornings

Then grab a bar, warm up the power clean by doing the following with an empty bar:

  • 10 deadlifts from mid shin
  • 10 dips and shrugs
  • 10 muscle cleans
  • 10 front rack elbow rotations
  • 10 power cleans from mid shin
b) STRENGTH:

EMOM x 8 – 2 Power Cleans

Building to 75% of our 1RM CJ, and holding across for 5 sets.

  • Set #1 – 60% of 1RM Clean and Jerk
  • Set #2 – 65%
  • Set #3 – 70%
  • Set #4 – 75%
  • Set #5 – 75%
  • Set #6 – 75%
  • Set #7 – 75%
  • Set #8 – 75%
c) WOD:

In a 5:00 Window…

  • 50 Wall Balls (20/14–>10/9)

Time remaining, AMRAP:

  • 12 Deadlifts (185/135)
  • 12 Bar Facing Burpees

Rest 5:00

In a 5:00 Window…

  • 35 Wall Balls

Time remaining, AMRAP:

  • 9 Deadlifts (225/155)
  • 9 Bar Facing Burpees

Rest 5:00

In a 5:00 Window…

  • 20 Wall Balls

Time remaining, AMRAP:

  • 6 Deadlifts (275/185)
  • 6 Bar Facing Burpees
d1) STRENGTH ACCESSORY:

  • 5 minute heavy dball / sandbag bearhug hold

d2) GYMNASTICS ACCESSORY:

A. Every minute, on the minute, for 4 minutes (2 sets) of:

B. Every minute, on the minute, for 4 minutes (2 sets) of:

Followed by….

  • For 2 minutes, perform one set of: Nose-To-Wall Handstand Hold x max effort
e) POST-WOD RECOVERY:

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