Friday, 7 April, 2017

WARM UP – MOBILITY

(8-10 mins) Big shoulder warmup with wall walks, banded rows & pushup drills

WOD A

E3MOM x 4 super sets:
6-8 UB Strict HSPU to your most challenging progression (from parallettes if possible)
8-10 Close Grip Bench Press @ 60-65% of 1RM (go by feel, must be unbroken)
2-3 Legless Rope Climbs or 1-2 legless + 1-2 with legs (scale to 2-3 with legs or 3-5 pulls from floor)

-10-15 secs rest max. between exercises
-Go in groups of 2-3 and follow your partner(s), everyone start at HSPU’s and go in order

WOD B

THE LION, THE WITCH & THE WEIGHTROOM
6 min AMRAP:
15 Pushups
10 Deadlifts 185/125lb
5 Hang Power Cleans 185/125lb
—–REST EXACTLY 2 MINS BETWEEN B1 & B2—–
21-15-19 PUMP STREET
21-15-9 reps for time:
SDHP 95/65lb
Thrusters 95/65lb

ACCESSORY

Easy 5 min bike or row cool-down
Crossover Recovery
Stretch what needs stretching!