Thursday, 2 February, 2017
WARM UP – MOBILITY
Green band stretches: front rack and overhead
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2 Rounds
6-8 Single Arm DB Presses + 5 Windmills each arm
2-3 rope pulls from the floor
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Tech Touch & Go Push Press & Push Jerk with barbell
WOD A
PUSH PRESS X 10
PUSH JERK X 10
Alt. E90SECS x 6 sets of each (12 sets total, 18 mins)
Sets 1-3:
A) 10 T&G Push Press (moderate-heavy, all reps should be smooth, 60-70% of 1RM PP)
*Bar must be cleaned from the floor
B) 1-2 Legless Rope Climbs
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Sets 4-6:
A) 10 T&G Push Jerks (increase or use same weight as sets 1-3)
B) 1-2 Rope Climbs with legs
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-Scale Rope Climbs to your current progression, sets 4-6 can be done as Ring Rows if needed
WOD B
HOW HIGH
7 min AMRAP ladder:
3-6-9-12-15-18…etc.
Single Arm DB C&J 45/30lb (3 per arm, 6 per arm etc. – DB comes to just below knee, doesn’t have to touch the floor
Box Jumps 24/20″
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-You can break DB reps up as needed when you get to the higher volume sets i.e. when you have 12 per arm, you could do 6-6-6-6 alt. arms
-Score = total rounds completed + reps i.e. if you finish the 12’s that would be 4 rounds + any extra reps
ACCESSORY
3-4 Sets:
20-30 secs Handstand Hold
10-12 Bent Over Barbell Rows
10-12 Bent Over DB Rear Delt Flies
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-Rest 10-20 secs between exercises, and approx. 2 mins between sets
