Oct 13, 2017

 

a) WARM UP:

3 Rounds:

  • 10 mountain climbers
  • 10 scap push ups + 5 push ups
  • 10 squats
  • 10 banded pull-aparts

Then grab a bar and start warming up for some presses & jerks.

b) STRENGTH:

E1.5MOM – 7 Sets of the Complex: 1 Pausing Split Jerk (2 sec pause at dip and 2 sec pause at catch) + 1 Split Jerk (No Pause)

  • Set #1 – 55% of 1RM Clean and Jerk
  • Set #2 – 60%
  • Set #3 – 65%
  • Set #4 – 70%
  • Set #5-7 – 75%+
c) WOD:

“Fight Gone Bad”: 3 Rounds for Max Reps, resting 1:00 between:

  • 1:00 Wall balls (20/14–>10/9))
  • 1:00 Sumo Deadlift High Pulls (75/55)
  • 1:00 Box Jumps (20)
  • 1:00 Push Press (75/55)
  • 1:00 Calorie Row

** score is total reps per round

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