Dec 20, 2017

 

a) WARM UP:

  • Row 500m

3 Rounds:

  • 5 leg swings – front/back & side/side
  • 5 squats
  • 10 arm circles – both directions
  • 10 push ups

Start warming up for the hang power cleans

b) STRENGTH:

Alternating On The Minute x 10 (5 Rounds):

  • Even Minutes – 15 Wall balls (20/14–>10/9’)
  • Odd Minutes – 5 Hang Power Cleans (increasing every round)

Aim is to build to a heavy five-rep hang power clean by the end of the 5 rounds.

** Post heaviest completed hang power clean.  Scale as per your coach.

c) WOD:

5 Rounds, Every 4:00:

  • 30 Air Squats
  • 20/15 Calorie Row
  • 7 Power Clean and Jerks (135/95)

** Score is slowest round.

d) ACCESSORY WORK: SHOULDER PRESSES:

3 Sets, resting as needed between:

  • Set #1 – 9 Strict Seated Dumbbell Presses
  • Set #2 – 12 Strict Seated Dumbbell Presses
  • Set #3 – 15 Strict Seated Dumbbell Presses
e) POST-WOD RECOVERY:

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