Nov 22, 2017

 

a) WARM UP:

3 Rounds:

  • 1:00 Light Bike/Row/Ski
  • 5 Burpees
  • 5 Sit Ups
  • 5 Empty bar strict presses
  • 5 Empty bar front squats
  • 5 Empty bar hang power cleans
b) STRENGTH:

HANG SQUAT CLEAN – Every 90 Seconds x 7 Sets: 1 Pausing Hang Squat Clean + 1 Hang Squat Clean

  • Set #1 – 1 Complex @ 55% of 1RM Clean
  • Set #2 – 1 Complex @ 60%
  • Set #3 – 1 Complex @ 65%
  • Set #4 – 1 Complex @ 70%
  • Sets #5, 6 and 7 – 1 Complex @ 70% – 85% (go by feel and do not go higher than 85%)

** A full 3 second pause at the bottom on the 1st rep

c) WOD:

Teams of 3, with a Running Clock:

At the 0:00 – Part #1: 7 min AMRAP – Push Press (from rack)

  • First 50 repetitions – 135/95
  • Second 50 repetitions – 155/105
  • Time remaining, Max reps – 185/135

Rest 3:00

At the 10:00 – Part #2: 7 min AMRAP – Front Squat (from rack)

  • First 50 repetitions – 135/95
  • Second 50 repetitions – 155/105
  • Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00 – Part #3: 7 min AMRAP – Hang Power Clean

  • First 50 repetitions – 135/95
  • Second 50 repetitions – 155/105
  • Time remaining, Max reps – 185/135

** scale weights as per your coach

 

d) Finisher:

  • 10:00 Recovery Row: Conversational pace – not for score.
e) GYMNASTICS ACCESSORY:

Followed by. . .

f) POST-WOD RECOVERY:

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