July 10, 2019

 

a) WARM UP:

2 rounds: 

  • 10 calories on bike 
  • 10 banded good mornings
  • 10 empty bar deadlift (increase a bit on second round)
  • 10 Air squats (on second round 10 candlesticks if you can)
  • half length gym inchworm 
b) STRENGTH:

  • Deadlift: 5 sets of 3 reps at 85% of 1RM 
c) WOD:

  • Buy in: 50 Calories on the bike 

directly into, 

8 rounds of:

  • 1 Power clean (P: 75%, Rx: 155/105, Rx+: 185/125)*
  • 5 Box step overs (dual) 50/35
  • 10 pistols 

*Increase power clean reps every round ending at 8 power cleans 

Posted in WOD