Wednesday, 2 August, 2017
WARM UP – MOBILITY
6-8 mins agility ladder + dynamic stretches
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Power Clean warmup w/bar or light plates
WOD A
POWER CLEAN X 3
Use a 20 min running clock:
A1) 13 mins to find a 3RM T&G Power Clean
– Rest 2 mins –
A2) Every 2 min x 3 sets (@ 15, 17, and 19 mins) complete:
3 T&G Power Cleans @ 85-90% of A1
WOD B
SUMO DEADLIFT X 20
B1) Establish a safe 20RM Sumo Deadlift – approx. 50% of 1RM Deadlift, use a similar or slightly heavier weight than last week’s 20RM Conventional Deadlift
B2) 3 sets of 10 reps @ B1
DEADLIFT X 20
ACCESSORY
1) 3 Rounds:
8-12 GH Raises @ 30X0 tempo
12 Single Arm KB Rows @ 30X1 tempo
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2) 75-100 Banded Good Mornings in as few sets as possible
