Friday, 10 February, 2017
WARM UP – MOBILITY
5 mins hamstrings and lower back mobility
—
2 Rounds:
10-15 GHD Hip Extensions or BB G-Mornings
10 V-Ups + 10 Hollow Rocks
10 OHS w / PVC or empty bar
WOD A
DEADLIFT X 5
EMOM x 10 sets:
5 T&G Deadlifts @ 60-65%
-Pick a weight that isn’t super heavy, it should feel pretty smooth an comfortable for most of your sets. Ideally hold the same weight across all sets. You are not allowed to “leaderboard” and add on the last couple of rounds because that is not the purpose of todays drill. You must do a least 5 rounds at the same weight
WOD B
SNATCHY WITH A CHANCE OF WALLBALLS
40-30-20 reps for time
Power Snatch (ascending in weight each round)
Wallballs 30lb 10′ / 20lb 9′
—
-Snatch weights
40 @ 75/55lb
30 @ 95/65lb
20 @ 135/95lb
-Scaling the weight:
40 @ light (should be able to comfortably do 10-15 UB)
30 @ light-medium (8-10 UB)
20 @ medium-heavy (3-5 UB)
ACCESSORY
3 Rounds:
15-20 Reverse Hypers on GHD
2-3 Crossover Iron Scap or Recovery exercises each round
