Oct. 25, 2017

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 10 mountain climbers
  • 10 arm circles – both directions
  • 10 empty bar hang power cleans
  • 10 empty bar front squats
b) STRENGTH:

Clean complex: Hang Power Clean + Pause Front Squat (2 secs pause at bottom) + Squat Clean

  • Set #1 (0:00) – 1 Complex @ 50% of 1RM C&J
  • Set #2 (1:30) – 1 Complex @ 55%
  • Set #3 (3:00) – 1 Complex @ 60%
  • Set #4 (4:30) – 1 Complex @ 65%
  • Set #5 (6:00) – 1 Complex @ 70%
  • Set #6 (7:30) – 1 Complex @ 75%
 c) WOD … brought to you by Clayton:

5 rounds for time:

  • 2 rope climbs
  • 5 power cleans (135/95)
  • 10 toes to bar
  • 15 box jump overs (24/20)
d1) ACCESSORY WORK:

  • 3 Sets of 10: DB Front Raises
  • 3 Sets of 20: Banded Pull-Aparts
  • 3 Sets of 10: Kneeling landmine presses – per arm

d2) GYMNASTICS ACCESSORY:

Followed by. . .

Option 1 –

Option 2 –

Followed by…

e) POST-WOD RECOVERY:

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