Monday, 23 January, 2017

WARM UP – MOBILITY
Dynamic joint warm-up: Leg swigs, Hip+Shoulder circles, Thoracic/trunk rotations, Down dog, Lunge hip openers ect.
Then;
8-10 Plate cossack squats (lateral lunge – hold plate out in front w/ chest up)
8-10 Ring rows
8-10 Plate squats (3,2,1,1)
8-10 Ring rows or pull-ups

WOD A
BACK SQUAT
BACK SQUAT X MAX REPS @ 80% OF 1RM
5-6 min to warm-up to starting weight, then;
Every 2 minutes x 7 sets: Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – Rest
Set 7: One set of: Max Unbroken Reps @ 80%
(You are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD B
WALLBALLS + PULL-UPS (RX)
Complete for time:
40 Wallballs (20/14lb – 10ft)
20 pull-ups
30 Wallballs
15 Pull-ups
20 Wallballs
10 Pull-ups
10 Wallballs
5 Pull-ups

— OR —

WALLBALLS + C2B PULL-UPS (RX +)
Complete for time:
40 Wallballs (30/20lb Slamball – 10/9ft)
20 Chest-to-bar pull-ups
30 Wallballs
15 Chest-to-bar pull-ups
20 Wallballs
10 Chest-to-bar pull-ups
10 Wallballs
5 Chest-to-bar pull-ups

ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”
2 min each: Couch stretch, Pigeon pose, weighted straddle, Banded shoulder/overhead/lat stretch.