Tuesday, 13 December, 2016
WARM UP – MOBILITY
Quick dynamic hip / hamstring warm-ups
2 rounds:
12-15 Green band pull throughs
12-15 Hollow rocks or 20s hold
3/side scorpions w/ 3-5s hold
6-8 Tall box jumps
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Green band pec opener + tricep/front rack stretch (elbow tucked in band)
—
Tech power cleans w/ empty barbell
WOD A
POWER CLEAN
EMOM x 13:
Min: 1-3: 3 touch and go reps (60-70% of 1RM)
Min 4 Rest
Min 5-7: 2 touch and go reps (70-80% of 1RM)
Min 8 Rest
Min 9-13: 1 rep (build over the 5 sets to a heavy single)
WOD B
PUMP AND JUMP
Complete 5 rounds for time:
9 Deadlifts (275/185)
15/12 Ring Push-ups (Rings at lowest height, feet on 20″ box)
21 Jumps over the bar (2 foot jump and land)
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Deadlift should be no more than 65% of 1RM
Scale ring push-ups to push-ups on dumbbells or regular push-ups
ACCESSORY
2-3 rounds:
8-10 Single arm bent over rows (Heavy DB or KB)
12-15 GHD Hip extensions (weighted if possible)
60s Weighted plank hold
