Wednesday, 12 October, 2016
WARM UP – MOBILITY
Alt. 2 Rounds:
Banded front rack stretch 30 secs each side
Pre-squat hip openers
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Front squat & clean warmup with empty bar
WOD A
CLEAN X 3
EMOM x 10 mins:
3 T&G Squat Cleans (approx. 65-75%)
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-The goal isn’t to build to a 3RM here, instead look for consistency and speed with the same or similar weight across all sets
WOD B
THE CLIMBING DEAD
For time:
21-15-9 Deadlifts 225/155lb (no more than 65% of 1RM)
3-2-1 Rope Climbs (no jumping)
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-Sub rope climbs to 21-15-9 of band pullups or ring rows
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THE CLIMBING DEAD – ADVANCED
For time:
21-15-9 Deadlifts 275/185lb (no more than 65% of 1RM)
3-2-1 Legless Rope Climbs (2-1-1 Rx for girls. No jumping)
ACCESSORY
Accessory 1) 3 Sets
Max GH Raises
10-12 Good Mornings
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Accessory 2) Tabata Hollow Rocks after completing A1
