Sept 17, 2018

 

a) WARM UP:

3 sets of:

  • 5 empty bar glute bridges with 5 sec hold
  • 10 empty bar jump shrugs
  • 10 empty bar power cleans from mid-shin
  • 10 empty bar squat cleans
b) STRENGTH:

Every 2:00, for 16 minutes (8 sets):

Clean x 2 reps up to and including set 4*.  Set 5 and after, do 1 rep every 2 mins**.

  • *Sets 1-2 @ 70%
  • *Sets 3-4 @ 75%
  • **Sets 5-6 @ 80%
  • **Sets 7-8 @ 83%
c) WOD:

As many rounds and reps as possible in 20 minutes:

  • Row 400m (AAB for 1200m)
  • 20 Sumo Deadlift High Pulls (95/65)

 

d) ACCESSORY:

  • 3 sets of: DB bicep curls x 10-12 reps

Rest 30 seconds

  • Stationary Dips x 15 reps

Rest 30 seconds

Posted in WOD