Friday, 3 February, 2017

WARM UP – MOBILITY

5 mins dynamic

2 Rounds:
10 Med-ball Cleans
10-15 GHD Hip Extensions
10 V-ups + 10 Hollow Rocks

WOD A

PAUSE CLEAN + FS + HANG CLEAN + PAUSE FS
Perform 1 Pause Clean (3 secs at knees), then 1 Front Squat, then 1 Hang Clean, then 1 Pause Front Squat (3 secs in the bottom) as an unbroken complex
Perform one set of the complex every 2.5 mins x 5 sets
Start @ 60-65% of 1RM Clean and build as needed

WOD B

RUDDERLESS
27-21-15-9 reps for time:
Cal Row
Deadlifts (ascending weight each round)
Hand Release Pushups

Rx Deadlift weights:
Guys: 185/225/275/315
Girls: 125/155/185/205
***Percentages of your 1RM should be no more than 50/60/70/75-80%
-Stagger by roughly 2 mins

ACCESSORY

3 Sets:
Max GH Raises
30-40 Secs Weighted Plank
2-3 Crossover Recovery exercises each round