WARM UP / MOBILITY
Quick joint warm-up:
2-3 laps + Legs swings + shoulder circles
—
Partner up and alternate for 2 sets:
P1) Crossover symmetry:
Rd1) 8-10 x “Row” + 8-10 x “Bearhug” (from shoulder height – heavy)
Rd2) 8-10 “ATYT” – (shoulder height – light)
P2) 15-20 Banded good mornings
—
Green band lat / overhead stretch
2-3 laps + Legs swings + shoulder circles
—
Partner up and alternate for 2 sets:
P1) Crossover symmetry:
Rd1) 8-10 x “Row” + 8-10 x “Bearhug” (from shoulder height – heavy)
Rd2) 8-10 “ATYT” – (shoulder height – light)
P2) 15-20 Banded good mornings
—
Green band lat / overhead stretch
Every 90s x 10 sets (5 each alternating)
A1) 3 x Push press (Build to a heavy set)
A2) 3 x Halting Clean Pulls (use 85-100% of max clean across)
—
– 2s hold overhead on each push press, re-set for each rep, not TNG.
– 2s pause just at the knees on the clean pull, finish tall into a shrug + high pull, bar should reach belly button to sternum height.
A1) 3 x Push press (Build to a heavy set)
A2) 3 x Halting Clean Pulls (use 85-100% of max clean across)
—
– 2s hold overhead on each push press, re-set for each rep, not TNG.
– 2s pause just at the knees on the clean pull, finish tall into a shrug + high pull, bar should reach belly button to sternum height.
KB Snatch, Lunge, Pull-Up
Complete 3 rounds for time:
10 KB Snatch (R)
10 KB Single arm overhead walking lunge (R)
10 KB Snatch (L)
10 KB Single arm overhead walking lunge (L)
15 Chest to bar pull-ups
Rx: 24/16kg
Int: Scale KB weight
Beg: Light KB or Dumbbell
10 KB Snatch (R)
10 KB Single arm overhead walking lunge (R)
10 KB Snatch (L)
10 KB Single arm overhead walking lunge (L)
15 Chest to bar pull-ups
Rx: 24/16kg
Int: Scale KB weight
Beg: Light KB or Dumbbell
*WOD last completed February 6th 2015*
