Jan 3, 2018

 

a) WARM UP:

2 min Row:

Then,

  • 5 Push ups
  • 7 Sit ups
  • 9 Lunges per side

Then, for Quality (alternate between):

  • 3 Sets of :20 seconds of Wall Sit
  • 3 sets of :20 seconds of wall stretch

Then, grab an empty bar and warm up:

2 rounds of:

  • 5 Deadlifts
  • 5 Back Squats
  • 5 Strict Presses
  • 5 Front Squats
  • 5 Hang Muscle Cleans
  • 5 Squat Cleans from shins
b) STRENGTH:

E2MOM – 7 sets of the complex: One high hang squat clean + One hang squat clean from knee + One squat clean (from floor)

  • Set #1 – 1 Complex @ 50% of 1RM Squat Clean
  • Set #2 – 1 Complex @ 55%
  • Set #3 – 1 Complex @ 60%
  • Set #4 – 1 Complex @ 65%
  • Set #5 – 1 Complex @ 70%
  • Set #6 – 1 Complex @ 70%
  • Set #7 – 1 Complex @ 70%
c) WOD:

“DT”

5 Rounds:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

(155/105)

Time Cap: 14 mins – scale the weight to be under this cap

d) MIDLINE – accessory work:

3 rounds:

  • :30 sec hollow hold
  • :30 sec left side plank
  • :30 sec right side plank
  • :30 sec front plank

Rest 1:00

e) POST-WOD RECOVERY:

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