Jan 29, 2019

 

a) WARM UP:

  • 20 arm circles
  • 20 banded pull aparts
  • 10 push press
  • 10 push jerk
  • 1 Minute thoracic spine opener on bench
b) STRENGTH:

  • Build to a heavy single Push Jerk

then,

  • at 90% from the above, 1 rep every 90s for 3 rounds
c) Specific Warm up

  • Deadlift – 10 with empty bar, 5 with 60% working weight
  • Ring Dip – 5 Ring dips
  • V-up – 5 v-ups

WOD:

10-9-8-7-6-5-4-3-2-1 ladder

  • Deadlifts
  • Ring Dips (banded, kipping, strict)
  • V-ups (tuck ups, sit ups)

** weights: 155/105, 225/155, 315/225

Extra:

3 Rounds of:

  • 20 Situps
  • 10 GHD Raises
Posted in WOD