Thursday, 18 May, 2017

WARM UP – MOBILITY

(10 mins) Shoulder warmup, alternate thorough-
Banded shoulder drills, hollow rocks, ring rows and bench dips

WOD A

E2MOM x 5 sets:
1 Rope Climb (legless if possible)
Strict/Weighted Dips – ring or bar (2×6 reps, 3×4 reps)

WOD B

2017 REGIONALS EVENT 2-ISH
21-15-9 reps for time:
Alt. DB Snatch 45/30lb (you may go 70/50lb if you are strong enough)
Ring Dips

-6 min cap


-REST 4 MINS-

2017 REGIONALS EVENT 6-ISH
30/25 Cal Bike
20 Burpee Box Jump Overs 24/20″
10 Axel Bar Power Cleans 155/105 (axel weighs 25lb)

-6 min cap
-newer lifters/those who aren’t proficient with the clean, use a regular barbell

-Half the class can start on event 2, half on event 6
-In busier classes you may partner up and stagger by a couple of mins

WOD C

“Durante Core”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

-Try to go as unbroken as possible
-Scale reps to 6-8 per movement as needed

ACCESSORY

Crossover Plyo