WARM UP
Dynamic warm-up lengths
– Hip / Hamstring / Squat focused
– Hollow body / Superman holds/rocks
– Active + passive hangs / Beat swings
– Hip / Hamstring / Squat focused
– Hollow body / Superman holds/rocks
– Active + passive hangs / Beat swings
Pre-squat hip opener lunge
Dowel front rack stretch
Dowel front rack stretch
(Review clean positions with the dowel for WOD A)
3 Position Clean
Every 2 min x 8 sets:
Perform as a complex without dropping the bar
High Hang + Hang + Floor
Start at ~60-65% of max clean and increase slowly only as technique and strength allow
Perform as a complex without dropping the bar
High Hang + Hang + Floor
Start at ~60-65% of max clean and increase slowly only as technique and strength allow
Bring Da Ruckus
Complete 5 rounds for time:
50, 40, 30, 20, 10: Double unders
10, 8, 6, 4, 2: Deadlifts (315/205lbs)
5, 4, 3, 2, 1: Bar muscle-ups
——————————
– Scale DU in half for Int, or x2 singles for Beg
– Scale DL weight to ~65-70% of 1RM, it should be heavy but safe.
– Sub for Bar muscle-ups is either jumping/banded variations or burpee pull-up / burpee jumping pull-up
50, 40, 30, 20, 10: Double unders
10, 8, 6, 4, 2: Deadlifts (315/205lbs)
5, 4, 3, 2, 1: Bar muscle-ups
——————————
– Scale DU in half for Int, or x2 singles for Beg
– Scale DL weight to ~65-70% of 1RM, it should be heavy but safe.
– Sub for Bar muscle-ups is either jumping/banded variations or burpee pull-up / burpee jumping pull-up
