Dec 5, 2017

 

a) WARM UP:

3 rounds:

  • 20 mountain climbers
  • 10 arm circles – both directions
  • 10 jumping jacks
  • 10 calf raises
  • 10 empty barbell strict presses
a)  STRENGTH:

STRICT HSPU WORK

Benchmark reminder: AMRAP 2:00 / Rest 1:00 / AMRAP 2:00

3 Sets, resting as needed between:

  • Set #1 – 20% of Benchmark Total Reps
  • Set #2 – 15% of Benchmark
  • Set #3 – 10% of Benchmark 

If we are completing box hspus today…..

3 Sets, resting as needed between:

  • Set #1 – 20% of Benchmark Total Reps + 15 Strict Dumbbell Presses**
  • Set #2 – 15% of Benchmark + 12 Strict Dumbbell Presses
  • Set #3 – 10% of Benchmark + 9 Strict Dumbbell Presses

** Choose a dumbbell weight that we feel confident that we could find unbroken repetitions on each time, but would be challenging.

c) WOD:

5 Rounds:

  • 10 Power Cleans (115/80)
  • 10 Bar Facing Burpees

(choose a weight on the bar where you can do 20+ unbroken reps when fresh)

 

d) STRENGTH 2: POWER CLEAN

  • Take 8:00 to build to a Heavy Single

** This is not a max effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

e) ACCESSORY WORK:

  • Crossover symmetry work

Or

  • 3X for max time: Handstand hold
f) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD