Nov 15, 2017

 

a) WARM UP:

  • 1:30 Light Bike/Row.Ski
  • 10 Burpees
  • 10 Box Step-Ups + Step-Downs
  • 15 Banded Good Mornings
  • 20 Sit Ups

Then, with an empty barbell:

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Strict Presses
  • 5 Stiff Legged Deadlifts
  • 5 Hang Muscle Cleans
b) STRENGTH:

Every 90 Seconds x 6 Sets of 2 Reps – Pausing Power Clean

*Pauses take place at:

1 – Just below knee-level

2 – Jumping Position (hang – above knee)

3 – Power Catch Position (elbows high, front rack position)

  • Set #1 – 2 Reps @ 50% of 1RM Clean
  • Set #2 – 2 Reps @ 55%
  • Set #3 – 2 Reps @ 60%
  • Sets #4, 5, and 6 – 2 Reps @ 65%
c) WOD:

Part 1 – 4 min AMRAP:

  • 27 Calorie Row
  • 21 Power Cleans (135/95)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2 – 4 min AMRAP:

  • 27 Calorie Row
  • 21 Power Cleans (115/80)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3 – 4 min AMRAP:

  • 27 Calorie Row
  • 21 Power Cleans (95/65)
  • 15 Burpee Box Jump Overs (24/20)

d) Finisher:

MIDLINE WORK:

3 Sets for Quality:

  • :30s L-Sit
  • 20 Sit Ups
e) GYMNASTICS ACCESSORY:

Followed by. . .

Option 1 –

Option 2 –

f) POST-WOD RECOVERY:

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