DATE – Tuesday Jan 6th

 

Warm-up: 2 rounds:

10 x Kettlebell Swings

10 x SLRDL (5/side w/ light KB)

10 x Superman lifts

15 x Banded good mornings (Green or Black)

15 x Hollow rocks (or 15-20s hollow hold)

8-10 x Scapjacked: Row, Reverse fly, and Pull down

 

Mobility: Prone PNF hamstring stretch w/ band (90s/side)

 

WOD A) Every 2 min x 7 sets: Deadlift:

8 @ 55-60%

6 @ 60-65%

4 @ 65-70%

4 @ 70-75%

3 @ 75-80%

3 @ 80-85%

3 @ 85-90%

 

The goal here is to build to a heavy triple with no form deviation. If you are experienced try to say within the prescribed percentages, if you are newer build by feel over the last few sets to a heavy triple.

 

WOD B) 2 x AMRAP’s each for score (16 min total)

 

B1) 5 min AMRAP:

4 Power Cleans (Rx: 135/95, Rx+ 185/125)

8 Ring Dips

 

– Rest 3 min –

 

B2) 8 min AMRAP:

8 Pull-ups (Rx: chin, Rx+ C2B)

10 Hand release push-ups

12 Kettlebell swings (Rx 24/16kg, Rx+ 32/20kg)

 

Cooldown: Light 500m row or run, roll-out and stretch