Monday, 9 January, 2017
WARM UP – MOBILITY
Quick dynamic warm-up, include some hanging / beat swings + and pull-up prep
Review Power cleans w/ empty barbell
WOD A
10 min to practice + warm-up power cleans and kipping pull-up technique.
Experienced athletes build to a moderate set of 2-3 reps heavier than you intend to complete the WOD at.
30/30 X 10 MIN – POWER CLEANS & PULL-UPS
Complete 5 rounds for total reps:
30s AMRAP Power Clean (155/105) (scale to ~60% of weight achieved in A)
30s Rest
30s AMRAP Pull-ups
30s Rest
WOD B
30S SPRINT / 90S REST X 8
Sprint Row for 30s, Rest 90s x 8 sets
– Score is total number of meters rowed across all 8 sets
– use paper scraps to record (M) for each round
– Set up rowers for (30s on / 30s rest) and partner up
ACCESSORY
Cool down and mobilize in preparation for Back Squats on Tuesday
