Thursday, 15 February, 2018

WARM UP – MOBILITY
Cat-cows, thoracic rotations, OH bench stretch

2 Rounds:
10 PVC dislocates
10 Narrow Grip PVC OHS – try for jerk grip
10 Tuck Jumps
30 secs wrist stretch

WOD A
Push Jerk x 5
15 mins to establish a 5RM Push Jerk
-Reps can be T&G or reset
-All building sets should be 5 reps, not just the final 5RM

WOD B
Yoked
5 rounds of 45 secs on / 15 off for max reps (15 mins)
1) Cal Row
2) Double KB Shoulder To Overhead 2 x 24/16kg
3) Chest To Bar Pull-ups

-Start on any station and move in order
-No extra rest between rounds, 15 secs between movements only

ACCESSORY
1) 3 Super Sets:
12-15 DB Upright Rows
12-15 DB Side Delt Flies
12-15 Banded Front/OH Raises (stepping on red band)
12-15 Band Pull-aparts
-Rest 1:30-2 mins-


2) Crossover Recovery