Jan 3, 2019

 

a) WARM UP:

2 Rounds

  • 10 Leg swings front back and sides
  • 10 Dowel pass throughs
  • 10 overhead squats
  • 10 heaving snatch balance (dip and drive down)
  • 10 mountain climbers.
  • 20 Second pec stretch per side
b) OLY WORK:

Every Minute for 12 Minutes:

  • 1 Snatch Pull + 1 Squat Snatch

*Start at 40-50%

c) Specific Warm up

  • Yoke Carry – 2 lengths empty – 2 lengths finding working weight
  • Bench Press – 5 with empty bar – 5 with 50% working weight – 3 with working weight
  • Walking Lunge – 10 walking lunges  

WOD:

21 Minute AMRAP:

  • 3 lengths yoke carry (perf: 3 lengths farmer carry, Rx+: 3 pegboard ascents)
  • 5 Bench Press (Perf: 135/95, Rx: 185/125, Rx+: 225/155)
  • 18 walking lunges
d) Extra:

5 Sets:

  • 12 Reverse Flyes
  • 8 Strict Pull ups
Posted in WOD