Jan 18, 2019

 

a) WARM UP:

3 Rounds

  • 10 Ring Rows
  • 5 Air Squats
  • 10 Banded pullaparts
  • 5 Beat swings
  • 20s Pec Stretch per arm
b) STRENGTH:

  • 3 Sets of 8 Negative Pullups

*4 second descent

(Perf: ring rows – 3:2:3)

c) Specific Warm up:

  • Double unders – 20 double unders
  • Single Arm Dumbbell Overhead walking Lunge – 5  overhead lunges per leg
  • Hang Power Clean – 10 with empty bar – 5 with 60% working weight

WOD:

5 Rounds for time:

  • 50 Double Unders
  • 15m Dumbbell Overhead Walking Lunge
  • 15 Hang Power Cleans (P: 75/55, Rx: 115/80, Rx+: 155/105)

(15 Minute cap)

e) Extra:

  • 100 banded tricep extensions – everytime you break a 20 second extension static hold
Posted in WOD