Monday, 17 July, 2017

WARM UP – MOBILITY

8-10 mins dynamic: p-chain and front rack focused

WOD A

POWER CLEAN
A1) 15 mins to establish a 1RM Power Clean
—Rest 3 mins—
A2) 3 min AMRAP Power Cleans @ 75% of A1

WOD B

HANGING DOUBLE BELLS
For time (15 min cap)
25-20-15-10-5 Double Unders
25-20-15-10-5 KB Swings 24/16kg
10-10-10-10-10 Pullups

-Add uncompleted reps as seconds
———————————-
HANGING DOUBLE BELLS – RX+
For time (15 min cap)
50-40-30-20-10 Double Unders
25-20-15-10-5 KB Swings 32/24kg
10-10-10-10-10 Chest To Bar Pullups

-Add uncompleted reps as seconds

ACCESSORY

1) Crossover Recovery

2) 3 Rounds:
15-20 GHD Hip Extensions
8-10 V-ups + 8-10 Tuck-ups + 8-10 Hollow Rocks