Monday, 21 December, 2015
WARMUP/MOBILITY
2 rounds (10-12 mins):
3 UB Turkish Getups per arm – light/moderate weight
20 Goblet walking lunges
15 KB Swings
10 Goblet squats
WOD A
Back Squat x 5
A1) E2MOM x 5 sets: 5 Back Squats – build to a 5RM on last set
Set 1: 60-65%
Set 2: 65-70%
Set 3: 70-75%
Set 4: 75-80%
Set 5: 80%+
—Rest 3 mins—
A2) 1 x max effort set @ 75% of 5RM
Back Squat AMRAP @ 75% of 5RM
WOD B
The Grinch
5 Rounds for time:
25 Wallballs 20/14lb – 10′ (2-3 sets first round)
15/10 Chest to Bar Pullups (guys/girls 2-3 sets first round max)
10 Deadlifts 225/155lb (first round should be comfortably unbroken)
*First round should be under 3 mins, otherwise reps or weight need to be scaled*
Accessory
2-3 Rounds:
60 secs couch stretch per leg
60 secs banded pec stretch per side
