Wednesday, 27 December, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up
Green band posterior chain floss
Green band front rack stretch
—
Review/Tech: power cleans
WOD A
POWER CLEAN X 3
5 min to warm-up power cleans, then;
EMOM x 10 mins: 3 ‘touch and go’ power cleans
– start at ~60-65% and build to a heavy set.
WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————-
Kipping HSPU allowed for Rx
— OR —
DIANE RX+
Complete for time:
21 – 15 – 9 Reps of:
Deadlift (275/185)
Strict Handstand Push-ups
ACCESSORY
3 rounds:
15-20 x GHD Hip extensions (weighed if possible)
10-12 x Half kneeling single arm dumbbell shoulder press (3,1,x,1)
60s x Weighted plank hold
