Jan 31, 2018

 

a) WARM UP:

3 rounds for quality reps:

  • 5 squats
  • 5 lunges per leg
  • 5 empty bar muscle cleans
  • 5 empty bar power cleans
  • 5 jumping jacks
  • 5 sit ups
b) STRENGTH: SQUATS

Alternating EMOM x 12 (6 Rounds):

  • Odd Minutes – 3 Front Squats
  • Even Minutes – 6 Back Squats

Working load today is at 66% of our best Front Squat, for both movements.

c) WOD:

3 Rounds:

  • 15 Hang Power Cleans (115/80)
  • 15 Bar Facing Burpees ** practice the new Open standard
d) FINISHER:

  • Every 90s x 6 Rounds: Max Kipping HSPU
e) POST-WOD RECOVERY:

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