Dec 20, 2018

 

a) WARM UP:

Barbell Warmup

  • 10 Bar on back elbow rotations
  • 10 Back Squats
  • 10 Strict Press
  • 10 high Pulls
  • 10 Power Cleans
b) OLY WORK:

  • Minute 1-2-3: 3 Power Cleans and 1 Jerk

Minute 4 Rest

  • Minute 5-6-7: 2 Power Cleans and 1 Jerk

Minute 8 rest

  • Minute 9-10-11: 1 Power clean and 1 Jerk

Minute 12 Rest

  • Minute 13-14-15: 1 Squat Clean and 1 Jerk
c) Specific Warm Up and WOD Prep

  • Farmers Carry 50 ft
  • 10 DB Deadlift
  • 10 DB Bench press
  • 10 DB Push Press

WOD

7 Rounds

  • Farmers Carry (2 lengths of the gym)
  • 10 KB/DB Deadlifts
  • 10 DB Bench Press
  • 10 DB Push Press
d) Extra:

4 Supersets

  • 16 moderately heavy DB shrugs
  • 16 moderately heavy DB Shrugs with palms facing forward (these will be lighter)

90s rest

Posted in WOD