Jan 24, 2019

 

a) WARM UP:

2 Rounds:

  • 10 Mountain Climbers
  • 10 Banded good mornings
  • 10 air squats
  • 10m crab walk
b) STRENGTH:

Superset for 3x:

  • 12 single leg KB deadlifts (per leg)
  • 6 Nordic curls (partner assisted)
c) Specific Warm up

  • Rope Climb – 1 rope climb
  • KB clean and jerk – 2 Clean and jerks per arm
  • Wallball – 5 wallballs
  • Deadlift – 10 with empty bar – build up to starting weight

WOD

Every Minute on the Minute for 20 minutes

  • 1) 1 Rope Climb + 4 Strict Ring dips
  • 2) 4 KB clean and Jerks per arm (choose weight – Perf: 16/12, Rx: 24/16, Rx+: 32/24)
  • 3) 12 Wallballs (Perf: 8) (20/14–>10/9’ target)
  • 4) Deadlift for max reps
  • 5) Rest

** Weights:

  1. Round 1: P: 135/95, Rx 225/155, Rx+: 245/165
  2. Round 2: 155/105,  245/165, 275/185
  3. Round 3: 185/125, 275/185, 315/225
  4. Round 4: 225/155, 315/225, 365/255
d) Extra:

3 Sets

  • 20 empty barbell drag curls
  • 20 banded tricep extensions
Posted in WOD