Oct 6, 2017

 

a) WARM UP:

3 Rounds:

  • 10 scap pull ups
  • 10 push ups
  • 10 squats
  • 10 jumping squats – focusing on the extension

Then grab a bar and start warming up for some cleans.

b) STRENGTH:

Build to a heavy power clean.  First, warm up with the following complex….

E2MOM – Hang Clean High Pull + Clean High Pull + Power Clean

  • Sets #1+2 – 40% of 1RM C&J
  • Sets #3+4 – 45% 
  • Sets #5+6 – 50% 

Then, take 6 attempts to work to a heavy power clean E2MOM.

c) WOD:

3 Rounds:

  • 500m Row (400m run if all rowers are taken up)
  • 12 Deadlifts
  • 15 Box Jumps (30/24)

** pick a deadlift weight where you can do 12 unbroken when fresh

d) ACCESSORY WORK:

  • 3 Sets of 10: DB Front Raises
  • 3 Sets of 20: Banded Pull-Aparts
  • 3 Sets of 10: DB side raises
e) POST-WOD RECOVERY:

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